Thursday 7-7-16
Run Cindy Run AMRAP 20 Run 400m 1 Round of Cindy Run 400m 2 Rounds of Cindy Run 400m 3 Rounds of Cindy Run 400m 4 Rounds of Cindy Run 400m 1 Round of Cindy…
Wednesday 7-6-16
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Summer Open Series #2 is coming! Friday, July 15th we’ll have another fun tester for you guys! Top male and female in…
Tuesday 7-5-16
“Dead Ball” 21-15-9 Deadlift (225/135#) Wallball (20/14#) This workout should be one that you can attack. Pick a deadlift weight you can handle unbroken for all 3 rounds. The goal for the wallballs is unbroken…
Monday 7-4-16
CFW will be closed Monday for Independence Day. Use your fitness to have fun with your family!
Friday 7-1-16
Back Squat 2×10 2 sets of 10 reps at a moderate load. ___ 5 Rounds 1 Weighted Pull Up 3 Strict Pull Ups 5 Kipping Pull Ups For weighted pull-ups place a dumbbell between the…
Thursday 6-30-16
Death By HSPU Perform 1 HSPU in the first minute, 2 in the second minute, etc. Continue until you are unable to complete the required repetitions in the minute. ___ 2 Rounds Not For Time…