Wednesday 10-15-14
Open Gym 6-8am & 5-7pm Want to check us out? Schedule your FREE INTRO SESSION. Ready to start? Elements class tonight at 6pm. […]
Category: WOD
CFW Workout Of The Day
Tuesday 10-14-14
Kara Browne, David Christiansen, Chris Biles and Christina Gann aka CFW Masters Team- “I’ve Squatted and I Can’t Get Up” competed in the final CF Team Series over the weekend. ___ Seated Box Jump 3RM ___ Annie 50-40-30-20-10 Double Unders Sit Ups ___ Box Brief: We will NOT have any classes this Friday the 17th […]
Monday 10-13-14
Congrats to Michael Garza (1st), Elsa Espinoza (2nd), and David Garza (3rd) as the winners of the Fit In Five Challenge! Michael also won the Performance Improvement portion of the FN5! Way to go, guys!! ___ For Time 30-20-10 Chest to Bar Pull Ups (scale to chin over or banded if needed) Thrusters (95/65#) ___ […]
Saturday 10-11-14
**No yoga today at the box. Fit In 5 Baseline WOD at 9am Members of the FN5 Challenge will weigh in and perform the baseline WOD at CFW. […]
Friday 10-10-14
For Time Row 1000m 5 RFT: 12 KBS (70/53#) 12 Toes to Bar One 1000m row and then right into the 5 RFT. Scale KB weight as needed. ___ Box Brief: There will NOT be yoga this Saturday at the box. We are finishing the Fit In 5 Challenge and members of the challenge will […]
Thursday 10-9-14
Back Squat 3-3-3-3-3 ___ Sandbag Complex SB Get Up SB Lunges (3R/3L) SB Step Ups (3R/3L) Work for 3-4 sets. Go as heavy as possible. ___ Box Brief: There will NOT be yoga this Saturday at the box. We are finishing the Fit In 5 Challenge and members of the challenge will be performing the baseline […]