Saturday 9-12-15
Yoga at 8:30am Free for members. Only $5 drop in for non-members. […]
Category: WOD
CFW Workout Of The Day
Friday 9-11-15
Fit/Strong/Comp Back Squat 2-2-2-2-2 AMRAP 10 10 KBS (70/53#) 10 Plate Burpees […]
Thursday 9-10-15
Fit/Strong Bear Complex One Round consists of 7 Sets of the following sequence: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Complete 5 rounds for max load. Rest as needed between efforts. Comp 5×5 Unbroken Hang Power Cleans (as heavy as possible) AMRAP 10 6 Power Cleans (155/105#) 10 […]
Wednesday 9-9-15
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) […]
Tuesday 9-8-15
Today Fit & Strong will veer off from one another quite a bit. Remember- don’t pick the “easy” one. Pick the one that fits your goals. My advice- stick to one track for a month and work to improve your ________ (conditioning, strength, breathing, body awareness, barbell prowess). Focus and do the work. Fit Cindy […]
Monday 9-7-15
HEAD’S UP– We’re only going to have two workouts today for Labor Day. If you want to test your Oly lifts, get there early. If not, join us at 7 for a Hero WOD. 6am Snatch 1RM Clean & Jerk 1RM ___ 7:15am Pick one of the following Hero WODs: JT 21-15-9 Handstand Push Ups […]