CFW Workout Of The Day
CFW Holiday Hours this week: Monday- Normal schedule Tuesday- Normal schedule Wednesday- Normal schedule Thursday- Closed Friday- Closed Saturday- Normal schedule Fit Complete 5 Rounds (each for time) Row 250m 10 Box Jumps (24/20″) 10 Deadlifts (185/135#) Rest 2-3 minutes between each round Strong 5 RFT 7 Deadlifts (275/175#) 21 Double Unders Comp With a […]
5 RFT 25 Box Jump Overs (you must land on top of box) 12 Alternating DB/KB Snatches (35-53/15-35#) 3 Rope Climbs (sub 15 Pull Ups) ___ Box Brief This Saturday is our Free Community WOD at 8:30am. Be here for the 12 Days of Christmas WOD! CFW will be closed Thursday, Dec 24th and Friday, […]
Big Clean Complex 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk 1 complex = all […]
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Box Brief This Saturday is our Free Community WOD at 8:30am. Be here for the 12 Days of Christmas WOD! CFW will be closed Thursday, Dec 24th and Friday, Dec 25th for Christmas. […]
“SuperFit” Dudes Fit Jackie For Time Row 1000m 50 Thrusters (45/33#) 30 Pull Ups Compare to 11-24-15 Strong Tempo Deadlift 3-3-3-3-3 The deadlift tempo today will be 3 seconds down from the top position. Hold 1 second at the top, descend for 3 seconds to the floor, and explode back to the top of the […]
Justin searches for Rudolph’s nose. Check out the CFW Christmas Party pics HERE Fit Row 500m 15 Burpees x4 Athletes will alternate on the rower and complete 4 rounds of Row/Burpees. Strong For Time 30 Back Squats (BW/ 60% BW) ___ Minute Maxes AMRAP 1 – Wallballs (20-30#/14-20#) Rest 1 Minute AMRAP 1 – Toes […]