CFW Workout Of The Day
Congrats to Blue Steel with Flex Appeal for taking the Rally Night Spirit Award. Each team has won the Spirit Kettlebell but who’s going to win overall?? Keep reppin’ your team and having fun! ___ For Load Press 5-5-5 Push Press 3-3-3 Push Jerk 1-1-1 […]
Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet For more info on 15.3 variations click HERE. ____ Don’t forget- Friday night is RALLY NIGHT!! Your team gets extra […]
This month’s check-ins at CFW go to help our 4 legged friends! Hit it up and tag your WOD buddies!! ___ Bench Press Find 3RM ___ 4 Rounds (Each For Time) Run 200m 10 Burpees Rest 1 Minute between each round. […]
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) […]
Listen up teams! THIS Friday night, 3.13.15, is an opportunity to gain a lot of spirit points for your team. We’re having a Rally Night!! For each person you get to come and watch wearing your team’s color you get extra spirit points. Bring your mom, your dad, your aunt, your uncle, your brother, your […]
Congrats to the Jazzercise Ninjas for claiming the Spirit Kettlebell for week 2 of the CFW Team Open! Team Update After week 2 of the CFW Team Open the team point total is as follows: Green- 193 Red- 126 Blue- 109 This factors Spirit points, WOD points and placings so far. This Open has been […]