CFW Workout Of The Day
Workout 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap Notes These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to […]
15.1 comes out tonight at 7pm. If you want to watch it live at the box, come on in and hang out! We’ll do the Open WODs every Friday and Sunday during the next 5 weeks as follows: Friday 6am & 8:30am Starting at 5pm* *Friday nights are the big night for the CFW Team […]
The CFW Team Open is heading your way! The house is divided and we’re ready to battle! Who’s gonna take it? Blue Steel with Flex Appeal The WODing Dead Jazzercise Ninjas Give props to your team in the comments. Don’t forget to blow up the hashtag- #cfwteamopen2015! Come watch the live CF Games Open announcement […]
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) […]
Weighted or Strict Pull Up 2-2-2-2-2 If unable to do weighted or strict pull ups, perform 5 sets of 5 with lightest band possble. ___ In 4 minutes: Row 250m Max Bar Complex in remaining time. Bar Complex = 1 C2B/ 1 Pull Up/ 1 T2B […]
After scouting around (and doing parking lot donuts) things look decent to get out early. We aren’t going to have regular classes tonight. BUT…WE WILL BE AT THE BOX FROM 4-6pm. Come on in and get some work done! You can do the posted WOD for today or get in something else. Not sure yet […]