Tuesday 1-12-16
30 Muscle Ups for time. If if you do not have muscle ups, perform 90 pull ups and 90 dips. […]
Category: WOD
CFW Workout Of The Day
Monday 1-11-16
12.4 AMRAP 12 150 Wallballs (20/14#) 90 Double Unders 30 Muscle Ups […]
Friday 1-8-16
In Teams of 3 complete the following: 100 Calorie Row 100 Toes to Bar 100 Box Jumps (20″) 100 Thrusters (95/65#) […]
Thursday 1-7-16
The CF Games Open 2016 is 7 weeks out. Are you ready? ___ Back Squat 5-5-3-3-1-1-1 Sets of 5s and 3s will be on a tempo of 3s down 1s at the bottom and exploding back up. The goal for the 1s is to go as heavy as possible. Find a new 1RM if it’s […]
Wednesday 1-6-16
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 1-5-16
Lynne 5 Rounds for Max Reps: Bodyweight Bench Press Pull Ups Rest as needed between each effort. There is NO time component to this WOD. Scale loading as needed. Score is total reps over 5 round. […]