Tuesday 3-22-16
Hang Power Clean 2-2-2-2-2 ___ “Hang Glider” 3 RFT 10 Hang Power Cleans (60% of todays 2 rep) 10 Box Jump Overs (24/20″) […]
Category: WOD
CFW Workout Of The Day
Monday 3-21-16
“1200” For Time Run 400m 200 Push Ups 200 Squats Run 400m This workout starts and finishes with a 400m run. The push ups and squats may be partitioned in any manner you choose. -or- “16.4” AMRAP 13 55 Deadlifts 55 Wall-ball Shots 55-Calorie Row 55 Handstand Push Ups Men deadlift 225 lb. and throw […]
Friday 3-18-16
16.4 AMRAP 13 55 Deadlifts 55 Wall-ball Shots 55-Calorie Row 55 Handstand Push Ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target For all the versions of this workout please click HERE. […]
Thursday 3-17-16
#TeamThursday In teams of 3-4 complete the following: AMRAP 7 of Box Jumps/ Row 100 Box Jumps (20″) Row for max meters in the remainder of the time. 3 min Rest AMRAP 7 of Snatches/ Box Jumps/ Row 50 Single Arm DB Snatches (45/25#) 50 Box Jumps (20″) Row for max meters in the remainder […]
Wednesday 3-16-16
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. ***If you plan on doing 16.4 on Friday, today is a recommended workout day and Thursday should be a rest/recovery day.*** Yoga 9:30am & 7:15pm ($5 drop in) ___ Box Brief […]
