Category: WOD
CFW Workout Of The Day
Monday 3-14-16
Bear Complex Each round consists of 7 Sets of the following sequence: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Complete 5 rounds for max load. Rest as needed between efforts. Compare to 9-10-15 –or– Retry 16.3 The Open Workout MUST BE done by the 6:15pm class tomorrow. The […]
Friday 3-11-16
16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches (75/55#) 3 Bar Muscle Ups For all the variations of this WOD please visit HERE. ___ The schedule of Open WOD times will be as follows: Friday: 6am, 8:30am & 5-7pm Sunday: 3-5pm Monday: During class as needed. […]
Thursday 3-10-16
Floor Press 5-5-5-5-5 ___ “Half Mile” One Sprint Round For Time Calorie Row (25/20) 25 Heavy Rope Jumps 25 Burpees Think you can do this in less than 3:00? […]
Wednesday 3-9-16
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. ***If you plan on doing 16.3 on Friday, today is a recommended workout day and Thursday should be a rest/recovery day.*** Yoga 9:30am & 7:15pm ($5 drop in) […]
