CFW Workout Of The Day
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Box Briefs This Thursday is our Thanksgiving Grace WOD! We’ll have ONE CLASS next Thursday at 6am. Saturday, December 12th is our CFW Christmas Party. It’ll be in the evening. More details to follow but save the date. […]
Fit Jackie For Time Row 1000m 50 Thrusters (45/33#) 30 Pull Ups Strong For Time Row 500m -into- 3 rounds 10 Goblet Squats (53/35#) 10 Weighted Push Ups (25/10#) Comp 3 RFT 10 C2B Pull Ups 10 Front Squats (165/115#) 10 Burpees Row 50 cals for time. ___ Box Briefs This Thursday is our Thanksgiving […]
Fit/Strong/Comp Back Squat- Heavy Single Strict Press- Heavy Single Deadlift- Heavy Single Heavy single means work up to one heavy rep and move on. You should have some left in the tank. We’re going to work up quickly into these lifts. ~15 min for each. ___ Box Briefs This Thursday is our Thanksgiving Grace WOD! […]
Fit/Strong/Comp Holleyman 30 RFT 5 Wallballs (20/14#) 3 Handstand Push Ups 1 Power Clean (225/155#) U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device […]
Fit/Strong/Comp Snatch Work up to a Heavy Single ___ Fit AMRAP 10* 10 Pull Ups 20 KBS (53/35#) Strong AMRAP 10* 5 Strict Pull Ups 20 Russian KBS (70/53#) Comp AMRAP 10* 10 Hang Power Snatch (95/65#) 10 Bar Over Burpees *ALL groups have a 400m run “buy-in” at the start of this WOD. ___ […]
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) […]