Friday 7-24-15
EMOM 10 1 Clean & Jerk at 85% ___ Jelly Legs Every 3 Minutes for 15 Minutes Run 200m 10 Squat Clean to Overhead (135/95#) Scale load as needed. […]
Category: WOD
CFW Workout Of The Day
Thursday 7-23-15
Fight Gone Bad In this workout you will rotate through five stations for one minute each. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds total. 3 Rounds for Max Reps Wallball (20/14#) 10/9 ft target. (Reps) Sumo Deadlift High Pull (75/55#) (Reps) Box Jump (18″) (Reps) Push-press […]
Wednesday 7-22-15
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) […]
Tuesday 7-21-15
Weightlifting EMOM 15 1 Clean & Jerk at 75% ___ Gymnastics 30 Muscle Ups for time (bar or ring). -or- 100 Pull Ups for time. […]
Monday 7-20-15
The #hachieheroes project is is going strong! We’re continuing to partner with CASA of Ellis County for the next couple of months. Last Friday we had the opportunity to volunteer as role players for a poverty simulation. It was eyeopening for participants and volunteers alike. We’ll be looking for the next service project to help […]
Friday 7-17-15
Diane For Time 21-15-9 Deadlift (225/135#) Handstand Push Ups Scale deadlift and HSPU as needed. Compare to 1-27-15 ___ Box Brief Join us for our FREE Community WOD this Saturday at 8:30am! […]