Monday 6-22-15
Grace For Time 30 Clean & Jerks (135/95#) ___ Box Brief CFW Biathlon this Saturday at 8:30am. Come test your run/shoot skills. […]
Category: WOD
CFW Workout Of The Day
Friday 6-19-15
“The Horrible Hundred” For time: 25 Deadlifts (215/120#) 25 Clean & Jerks (125/70#) 25 Thrusters (75/50#) 25 Overhead Squats (45/30) Men will load the 45# bar in the following order: 15# then 25# then 45#. Women will load the 30# bar in the following order: 10# then 10# then 25#. (The scaled women’s version is […]
Thursday 6-18-15
Test 3 For Load Strict Press 3RM ___ Test 4 For Time 1K Row ___ Extra Credit 100 Bar Push Ups We’ll skip Test 5 for now- max strict pull ups since many of you did the max pull up WOD on Tuesday. We’ll continue to work on overall pulling strength. ___ Box Brief Join […]
Wednesday 6-17-15
Wednesday Weightlifting 6-8am & 5-6pm Yoga 9:30am & 7:15pm ($5 drop in) […]
Tuesday 6-16-15
Court is a happy runner! Join us this Friday at 5:15pm for the last Friday Night Endurance class. If you WERE NOT at CFW yesterday: Test 1 For Load Front Squat 3RM ___ Test 2 For Reps Max Unbroken Wallballs V1- 20/14# V2- 14/10# V3- 10/6# ___ If you WERE at CFW yesterday: AMRAP 20 […]
Monday 6-15-15
It’s time! Time to retest! I’ve heard from some of you who have already improved your 1rm Front Squat during our wave cycle. Way to go! Suit up and get a new 3 rep today or tomorrow. Test 1 For Load Front Squat 3RM ___ Test 2 For Reps Max Unbroken Wallballs V1- 20/14# V2- […]