Monday 1-26-15
4 Rounds (each for time): 10 Power Cleans (135/95#) 10 Burpees Over Bar 10 Chest to Bar Pull Ups Rest 2 Minutes Between Rounds If you can see this, your browser doesn’t understand iframes. to the widget. […]
Category: WOD
CFW Workout Of The Day
Saturday 1-24-15
Yoga at 8:30am Bring a friend. Free for members and only $5 drop in for non-members. […]
Friday 1-23-15
Thruster Ladder 1 rep thruster on the minute. Men start at 95-135#. Women start at 65-95#. Continue adding 10# each minute until failure. ___ Back Squat Every 2 minutes x5 6 reps at 65% 4 reps at 75% 2 reps at 85% 2 reps at 90% 4-6 reps at 85% ___ Friday Night Lifts tonight […]
Thursday 1-22-15
5 Sets 3 Position Clean at 70-80% (High Hang, Hang, Floor) ___ Pull Up Ladder 15 minutes of increasing pull ups by 1 rep on the minute. If unable to perform the given number of reps, drop back to 1 and start over. […]
Wednesday 1-21-15
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) […]
