CFW Workout Of The Day
EMOM 9- Thruster Wave Min 1- 3 reps Light Min 2- 2 reps Med Min 3- 1 rep Med/Heavy Min 4- 3 reps Light (same as 1st min) Min 5- 2 reps Med (same as 2nd min) Min 6- 1 rep Med/Heavy (same as 3rd min) Min 7- 3 reps Light Min 8- 2 reps […]
Complete 15.4 -OR- Back Squat 3-3-3-3-3 Work up to 65-75% of your 1RM over the 5 sets. ___ For Time: 30 Wallballs (20/14#) Rest 1 Minute 20 Wallballs Rest 1 Minute 10 Wallballs […]
Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up […]
Prowler Mile Plus As a team run/push a weighted sled 800m, perform 50 Air Squats, then run/push back. If there are more than 7 in a class, 2 sleds will go out. Tire Flips and Weighted Tire Drags to follow. […]
If you get a chance to hit up HG Supply Co in Dallas…do it! ___ Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) […]
Power Snatch Build up to a 1 rep heavy. ___ Randy 75 Power Snatches for time. (75/45#) ___ Sign up and post your scores in BoxBoard. […]