Monday 10-19-15
Fit Front Squat 3-3-3-3-3 AMRAP 15 10 Plyometric Push Ups 10 Sandbag Squats (30/20#) 200m Sandbag Run (30/20#) Strong Front Squat 3-3-3-3-3 Push Press 3-3-3-3-3 Weighted Pull Up 3-3-3-3-3* *perform 4 sets of 10 strict…
Friday 10-16-15
#FunFriday In teams of 3-4 complete the following: AMRAP 7 of Push Presses 50 reps at 95/65# 50 reps at 105/75# Max reps at 115/85# Rest 3 min AMRAP 7 of Back Squats 50 reps…
Thursday 10-15-15
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…
Wednesday 10-14-15
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…
Tuesday 10-13-15
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…
Monday 10-12-15
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…