CFW Workout Of The Day
Workout 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups Etc., following same pattern […]
WEATHER UPDATE- MORNING CLASSES ARE CANCELED FOR TODAY. We will reevaluate as the day goes on but we will likely have our evening classes as scheduled. Back Squat 3-3-3-3-3 Work up to 70-80% over the 5 sets. ___ Baseline For Time: Row 60 calories ___ Box Brief There will NOT be yoga this Saturday (3/7/15) […]
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) […]
Push Press H3 Quickly work up to a 3 rep heavy Push Press. ___ For Time 21-15-9 Burpee Box Jump (24/20″) Handstand Push Up […]
For Time 50-40-30-20-10 Double Unders 10-10-10-10-10 Front Squats (115/75#) Alternate between DU and FS reps. Bar must be taken from the ground. >>Today is the last chance to get in 15.1. If you haven’t done it or need to redo, it must be done by 6:30pm and entered in immediately.<< ___ CFW Team Open Update […]
Due to icy conditions there will NOT be yoga at CFW tomorrow morning. […]