Wednesday 2-3-16
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) […]
Category: WOD
CFW Workout Of The Day
Tuesday 2-2-16
For Load Press 3-3-3-3-3 ___ Annie 50-40-30-20-10 Double Under Sit Ups […]
Monday 2-1-16
Big Russian Frelen 21-15-9* Russian KBS (70/53#) Thruster (95/65#) Pull Ups *Run 400m at the start of each round. […]
Friday 1-29-16
#FUNFRIDAY Team Rowmageddon Details on this group effort when you get here tomorrow. […]
Thursday 1-28-16
“The Admiral” 3 RFT 20 Burpee Pull Ups 20 Front Squats (155/105#) 20 Box Jumps (24/20″) The front squats will come from the ground. Scale load as needed. […]
Wednesday 1-27-16
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) […]