Thursday 5-14-15
Test 3 For Load Strict Press 3RM ___ Test 4 For Time 1K Row ___ Test 5 For Reps Max Unbroken Strict Pull Ups* *even if you do not have strict pull ups, we need to assess where you are. You may switch up the order of Tests 4 & 5. […]
Category: WOD
CFW Workout Of The Day
Wednesday 5-13-15
Wednesday Weightlifting 6-8am & 5-6pm** Yoga 9:30am & 7:15pm ($5 drop in) ___ **Fuel 101 will start tonight at 6pm. […]
Tuesday 5-12-15
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# Record weight and reps for future use. ___ If you were at CFW yesterday: EMOM 9 Minute 1- 1 Rope Climb (Sub 5 Pull Ups) Minute 2- […]
Monday 5-11-15
This week we will be testing a few lifts for use as future base percentage training numbers. We’ll also have some conditioning “tests.” One thing will be super important- WRITE IT DOWN. If it’s a lift- record your weight. If it’s a metcon- write down your time, weight, and how you did it (if scaled). […]
Saturday 5-9-15
Yoga at 8:30am. Free for members. Only $5 drop in for non-members. […]
Friday 5-8-15
In teams of 3 complete the following: On a 30 minute running clock complete max reps in 6 minutes of: A) Handstand Push Ups (sub Push Ups) B) Row (calories) C) Tire Flips D) Pull Ups E) Box Jumps (20″) One athlete working at a time for reps. […]