Saturday 7-12-14
Yoga at 8:30am Free for members and only a $5 drop in for nonmembers. […]
Category: WOD
CFW Workout Of The Day
Friday 7-11-14
>>CFW KIDS CLASS<< We will meet at Lumpkins Stadium for class today at 7:15am. We’ll be using the track for today’s WOD. Meet on the fieldhouse side (aka not the front). If we have any problems getting in, we’ll head over to Chapman Park for the day. ___ “Team Nukes” Teams of 2 complete: 9 […]
Thursday 7-10-14
Overhead Squat Find 1RM ___ EMOM 15 Min 1- 7 OHS (50% of 1RM) Min 2- 45s Plank Hold Min 3- 7 C2B Pull Ups […]
Wednesday 7-9-14
Open Gym 6-8am & 5-7pm ___ Make a batch of these Sweet Potato Spinach Burgers and you’ve got a meal packed in one patty. I generally eat 3 of these bad boys in one sitting. Since I’m a meat and potatoes kinda guy, this recipe hits the spot! […]
Tuesday 7-8-14
What am I going to do with all this fitness? Dance your face off! ___ Swimming In Jelly 5 Rounds: Max Rep Bench Press (165/95#) 10 Burpees Complete the Max Rep Bench immediately followed by 10 Burpees. Rest as needed between rounds. Scale load as needed. ___ Extra Credit 100 Double Unders for time. […]
Monday 7-7-14
Heavy Fran 21-15-9 Thrusters (115/75#) Pull Ups Even if you don’t go with this Rx, use a weight that is heavier than your “normal” Fran. […]