CFW Workout Of The Day
We had a great crew at the August ComWOD! Thanks for inviting your friends, guys! ___ EMOM 10 1 Power Clean + 1 Squat Clean Use the same load across sets. ___ Double Trouble For Time 3 Front Squats (155/105#) 25 Double Unders 6 Front Squats 50 Double Unders 9 Front Squats 100 Double Unders […]
Rankel AMRAP 20 6 Deadlifts (225/155#) 7 Burpee Pull ups (bar should be about 6″ above max reach) 10 KBS (70/53#) Run 200m U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed […]
#TeamThursday In teams of 3-4 complete the following: AMRAP 7 of Box Jumps/ Row 100 Box Jumps (20″) Row for max meters in the remainder of the time. 3 min Rest AMRAP 7 of Snatches/ Box Jumps/ Row 50 Single Arm DB Snatches (45/25#) 50 Box Jumps Row for max meters in the remainder of […]
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Box Briefs This Saturday is Community WOD at 8:30am. A week from Saturday (the 22nd) is the Trifecta (WOD- Tacos- Yoga) from 6-9:30am. […]
Congrats to Brian and Jennifer who just welcomed in a new baby girl! ___ Box Briefs This Saturday is Community WOD at 8:30am. A week from Saturday (the 22nd) is the Trifecta (WOD- Tacos- Yoga) from 6-9:30am. ___ For Load Overhead Squat 3-3-3-3-3 ___ 15.2 Lite Every 3 minutes for as long as possible complete: […]
You guys are doing great with the EVOLVE MVMNT August Challenge! Keep it up! If you’re not able to make the Saturday yoga classes, don’t forget that Sarah leads classes on Wednesday at 9:30am and 7:15pm for a $5 drop in fee. ___ Back Squat Quickly work up to a heavy set of 10. ___ […]