Tuesday 1-26-16
21-15-9 Deadlift (275/185#) Ring Dip Perform box dips if you’re unable to do ring dips. […]
Category: WOD
CFW Workout Of The Day
Monday 1-25-16
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 from 1-7-16: […]
Friday 1-22-16
Death By Pull Ups Every minute on the minute complete one pull up. Add another pull up every minute until you are unable to complete the number of required pull ups. If you fail at <10 minutes, start over for another round. […]
Thursday 1-21-16
13.2 AMRAP 10 5 Shoulder to Overhead (115/75#) 10 Deadlifts (115/75#) 15 Box Jumps (24/20″) […]
Wednesday 1-20-16
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) […]
Tuesday 1-19-16
For Load Press 5-5-5 Push Press 3-3-3 Jerk 1-1-1 Push or split jerk is acceptable. The goal today is to continue to climb in load throughout the lifts. […]