Thursday 12-3-15
Fit/Strong/Comp Push Press 2RM Fit/Strong 100 Push Ups for time* *10 Lunges each time you rest during your set Comp 75 Ring Dips for time […]
Category: WOD
CFW Workout Of The Day
Wednesday 12-2-15
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) We had some of my actual family join our CFW fam last Thursday for Grace. Here is my cousin Natalie with her little girl, Blythe. […]
Tuesday 12-1-15
Fit/Strong Deadlift 3-3-3-3-3 1 RFT 200m Sandbag Carry (30/20#) 20 Alternating Arm DB Snatches (25-45#/10-25#) 20 Tire Flips (heavy) 200m Sandbag Carry (30/20#) Comp Sumo Deadlift 4-4-4-4-4 1 RFT 200m Sandbag Carry (30/20#) 30 DB Snatches (45/25#) 20 Tire Flips (heavy) 200m Sandbag Carry (30/20#) […]
Monday 11-30-15
Too soon? Turkey Day is over and we’re still thankful for all of you at CFW! Up next- It’s a CFW Christmas Party starring all of you guys! Be sure and scroll down to get the info on the party. Fit AMRAP 10 10 KBS (53/35#) 15 Push Ups 20 Double Unders Airdyne Intervals- 30s […]
Friday 11-27-15
In teams of 2-3 on a running clock: 0-10 minutes- Karen 150 Wallballs (20/14#) for time* *up to 10 minutes. If you finish faster, you get more rest. 10-15 minutes- Rest 15-30 minutes Cindy 5 Pull Ups 10 Push Ups 15 Squats […]
Thursday 11-26-15
Join us for Thanksgiving Grace at 6am (our only WOD time tomorrow). Grace 30 Clean & Jerks (135/95#) ___ We will have a normal schedule on Friday- 6 & 8:30am as well as yoga on Saturday at 8:30am. […]