Thursday 5-28-15
Strict Press 5 at 65% 4 at 75% 3 at 85% Rest 3 minutes Max reps at 75% Use your 3RM press from 5-14-15. ___ Accessory/ Midline work […]
Category: WOD
CFW Workout Of The Day
Wednesday 5-27-15
Wednesday Weightlifting 6-8am & 5-6pm** Yoga 9:30am & 7:15pm ($5 drop in) ___ **Tank Fuel (“get jacked” nutrition) will be tonight at 6pm. […]
Tuesday 5-26-15
Complete as many reps as possible in 8 minutes: Shoulder to Overhead (95/65#) Each time you break, perform 30 Double Unders Rest 4 minutes Complete as many reps as possible in 8 minutes: Hang Power Cleans (135/95#) Each time you break, perform 20 Sit Ups […]
Monday 5-25-15
Join us Monday for Murph. We will ONLY have an Open Gym time from 6-9am today. You can do “Murph” rx’d, scaled or with a team. Come at the top of the hour to get ready for team Murph- 6, 7, & 8am. Murph Run 1 Mile 100 Pull Ups 200 Push Ups 300 Squats Run […]
Saturday 5-23-15
Yoga at 8:30am. Free for members. Only $5 drop in for non-members. […]
Friday 5-22-15
Helen 3 RFT Run 400m 21 KBS (53/35#) 12 Pull Ups Compare to 4-3-15 ___ Box Brief There will NOT be a Friday Night Endurance class tonight. Yoga is Saturday at 8:30am. Free for members and $5 for drop ins. Next Monday we will be open for our Memorial Day Murph from 6-9am. Heats will […]