Thursday 1-21-16
13.2 AMRAP 10 5 Shoulder to Overhead (115/75#) 10 Deadlifts (115/75#) 15 Box Jumps (24/20″) […]
Category: WOD
CFW Workout Of The Day
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. […]
Monday 1-18-15
“Row-Nastics” Perform Each For Time: Row 250m 10 Pull Ups Row 250m 20 Toes to Bar Row 250m 30 Burpees Row 250m 40 HR Push Ups Row 250m 50 Air Squats You may scale up to C2B Pull Ups or Bar Muscle Ups. Rest 2-3 Min between each row/movement couplet. […]
Saturday 1-16-16
Join us for our once a month Community WOD tomorrow at 8:30am! […]
Thursday 1-14-16
Power Clean 3-3-3-3-3 ___ Black and Blue 5 RFT 10 Power Cleans (135/95#) 10 Burpees Compare to 8-25-15 […]