Friday 4-15-16
Deadlift 5-5-5-5-5 ___ “Hard 8” Max Burpees in 2 minutes. Rest 1 minute Max Double Unders in 2 minutes. Rest 1 minute Max Burpees in 2 minutes. […]
Category: WOD
CFW Workout Of The Day
Thursday 4-14-16
Nicole AMRAP 20 Run 400m Max rep Pull Ups *Note number of pull-ups completed for each round. ___ Box Briefs Register for SVEN here >>SVEN 7<< […]
Wednesday 4-13-16
Open Gym 6-8am & 5-7pm Members are encouraged to make up a missed workout or get in extra work in skill, strength and/or conditioning. Yoga 9:30am & 7:15pm ($5 drop in) ___ One week left to sign up for Sven 7. […]
Tuesday 4-12-16
Back Squat 1-10-1-20-1-30 The goal is to hit a heavy effort for 10, 20 and 30 reps. Keep the same weight across for the single effort. Perform your single effort around 85-90% of your previous 1 rep max. Compare to 1-25-16 ___ Box Briefs Register for SVEN here >>SVEN 7<< […]
Monday 4-11-16
“TK” AMRAP 20 8 Strict Pull Ups 8 Box Jumps (36/24″) 12 KBS (70/53#) Complete as many rounds/reps as possible. Sub ring pull ups for strict pull ups. Scale box height as needed to be able to jump. U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters […]
Friday 4-8-16
Back Squat 3×5 (add 5-10 lbs from last workout) ___ For Time 10-9-8-7-6-5-4-3-2-1 Pull Ups Burpees ___ Box Briefs This Saturday is the Miles For Milson charity run. CFW has a team running the race. Click “Join a Team” on the registration page and let’s do it! There will NOT be yoga this Saturday at […]