CFW Workout Of The Day
Ultimate Frisbee at 6am We’ll meet at the box and decide between Hotwell and Chapman park. Be there by 6:15am. Everyone’s invited for this. Bring a BLUE and a RED shirt so we can have team colors. ___ Yoga at 8:30am Free for CFW members and only $5 drop in for nonmembers. […]
3 RFT 15 OHS (115/75#) 30 Sit Ups 45 Russian KBS (53/35#) ___ Extra Credit C2B Pull Ups 5×5 Rest 60s between sets. […]
Open Gym 6-8am & 5-7pm ___ Chicken Marbella is another recipe from our Once a Month Meals that has been a big hit around our house. We’ve made it a couple of times and it’s always turned out great! Marinate the meat the night before and throw it in the oven for dinner the next. […]
5 Rounds For Max Reps Bench Press (M- bodyweight/ W- 60% bodyweight) Double Unders (1 minute) Rest as needed between each movement. ___ Extra Credit 20 Sandbag Get Ups (as heavy as possible) […]
June’s Community WOD was all about teamwork. ___ AMRAP 15 3 Power Cleans (185/115#) 3 Rounds of “Cindy” Perform 3 power cleans then 3 rounds of 5 pull ups, 10 push ups, 15 squats. The goal is max rounds of this complex in 15 minutes. ___ I’ve posted this before. This is one of my […]