CFW Workout Of The Day
Friend Week Gone Bad Today’s WOD will be done “Fight Gone Bad” style. In this workout you will complete a minute of work at 5 different stations. After the 5th station you will get a 1 minute break. Complete 3 rounds total for max reps. Box Jumps (24/20″) DB Snatch (alternating) Hand Release Push Ups […]
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Box Brief Community WOD will be Saturday, October 17th at 8:30am. Bring a friend and head to Fresh afterwards for coffee and cupcakes (some will even be paleo)! […]
Clean Complex Work up to a heavy complex of- Hang Power Clean + Squat Clean + Jerk Death By Burpees Perform on the minute burpees adding a burpee every minute. This WOD is done once you are unable to perform the required number of burpees in that minute. […]
BRING A FRIEND WEEK – We’re “Friend Friendly” at CFW all this week. “The Friendly Fifty” For Time 50 Wallballs Run 400m 50 Russian KBS Run 400m 50 Hand Release Push Ups Loads for wallballs and kettlebell swings will be posted on the board. […]
Fit/ Strong Dead Run 30 Deadlifts (185/115#) Run 800m 20 Deadlifts (185/115#) Run 400m 10 Deadlifts (185/115#) Run 200m Comp 3 RFT 30 Hang Power Cleans (95/65#) 30 Sit Ups 30 Box Jumps (24/20″) EMOM 10- 1 Back Squat (across) ___ Save the Dates Trifecta will be Saturday, October 10th from 6-9:30am– WOD, tacos & […]
Fit/ Strong/ Comp AMRAP 30- In teams of 2 9 Bar Muscle-Ups (sub Chest to Bar Pull Ups) 9 Thrusters (135/95#) 9 Handstand Pushups 9 Power Cleans (135/95#) 9 Bar Muscle-Ups 9 Jerks (135/95#) 9 Pistols 9 Kettlebell Swings (70/53#) ___ Save the Dates Trifecta will be Saturday, October 10th from 6-9:30am– WOD, tacos & […]