CFW Workout Of The Day
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Save the Dates Trifecta will be Saturday, October 10th from 6-9:30am– WOD, tacos & yoga. Bring a Friend Week will be Oct 12-17th– bring a friend with you to CFW all week long! Community WOD will be Saturday, October 17th at 8:30am. […]
Fit 5 RFT 10 Bar Over Burpees 10 Power Cleans (95/65#) 30 Air Squats Strong AMRAP 15 10 Sandbag to Shoulder (30/20#) 200m Sandbag Run (30/20#) 200m Single KB Farmer Carry (70/53#) Comp 5 RFT 10 1-arm DB Power Snatch (45/25#) 200m Run 5 Rounds: 5 Weighted Strict Pull ups 5 Weighted Strict Dips 10 […]
Fit Helen 3 RFT Run 400m 21 KBS (53/35#) 12 Pull Ups Strong 5 RFT 5 Handstand Push Ups 10 Power Cleans (135/95#) 5 Strict Pull Ups Comp 7 RFT 11 Front Squats (135/95#) 10 Push Jerks (135/95#) Snatch Complex Snatch Pull + Snatch + OHS x5 (climbing) […]
Fit/Strong/Comp EMOM 10- 1 Back Squat (across) Fit AMRAP 10 10 Power Cleans (95/65#) 15 Sit Ups 20 Air Squats Strong AMRAP 10 5 Power Cleans (135/95#) 5 Front Squats Sprint 100m Comp AMRAP 10 10 Power Snatches (105/75#) 10 Box Jump Overs (24/20″) […]
Fit/Strong/Comp Back Squat- work up to a 1 rep heavy. #TeamThursday In teams of 3-4 complete the following: AMRAP 7 of Wallballs 50 reps at 14/10# 50 reps at 20/14# Row for max calories in the remainder of the time. 3 min Rest AMRAP 7 of Front Rack Lunges 50 reps at 115/75# 50 reps […]
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Box Briefs We will continue to collect pajamas for CASA through Wednesday this week. Please bring a set of new, unused pajamas with tags for children ages 1month to 17 years. Thank you guys so much for supporting the CASA organization! Save […]