CFW Workout Of The Day
Jackie For Time Row 1000m 50 Thrusters (45/35#) 30 Pull Ups Jackie is a relatively short WOD. The goal here is to “know thyself.” How fast can you row 1k? How fast can you row 1k and still have the ability to pick up the bar immediately after to do thrusters? Can you go unbroken […]
Community WOD and Coffee at 8:30am. Bring a friend for the WOD and we’ll all hit up Fresh Market after for drinks on us! […]
Back Squat Every 2 minutes 6 reps at 65% 4 reps at 75% 2 reps at 85% 1 rep at 90% Max reps at 85% Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to […]
Weighted Pull Up 2-2-2-2-2 Rest 1 minute between each set. Perform 5 sets of 5 strict banded pull ups with lightest band possible if unable to perform weighted pull ups. ___ For Time Row 250m Immediately into: 3 RFT 10 Pull Ups 10 Burpees ___ TWO WEEKS UNTIL THE CFG OPEN!!!! Are you on the […]
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) […]
How awesome are the new bumper plate holders?! Next time you see Dave Christiansen, thank him for his handiwork (and the fact that you might not have to lug weights so far some days). ___ On a 5 minute clock: Run 200m 20 Pull Ups Max rep Power Snatch (135/95#) in remaining time. Rest 5 […]