CFW Workout Of The Day
Always a pleasure to have Masters Games Competitor, Lidia Beer, in the house! ___ CFW Holiday Hours this week: Monday- Normal schedule Tuesday- Normal schedule Wednesday- Normal schedule Thursday- Closed Friday- Closed Saturday- Normal schedule ___ Fit/Strong Back Squat 3-3-3-3-3 ___ Wallball Biathlon 100 Wallballs (20/14#) for time* *Run 100m every time you break up […]
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 […]