CFW Workout Of The Day
Thank you guys for a very special 40th B-Day! EMOM 9- Clean & Jerk Wave Min 1- Light Min 2- Med Min 3- Med/Heavy Min 4- Light (same as 1st min) Min 5- Med (same as 2nd min) Min 6- Med/Heavy (same as 3rd min) Min 7- Light Min 8- Med Min 9- Med/Heavy Pick […]
Seriously, I’d love to see all of you tomorrow. Come by during Open Gym 5-7pm and hang out. Somebody please bring me a cane. ___ Open Gym 6-8am & 5-7pm ___ Open Athletes EMOM 15 Min 1- 5 Wallballs + 5 Power Cleans (135/95#) Min 2- 5 Wallballs + 5 T2B Min 3- 5 Wallballs […]
Team WOD (3-4 person teams) Each teammate completes 3 sets of: 3 RFT- Row 12/10 calories 8 Lateral Burpees (over the rower) Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once all the team members have completed their three rounds the […]
Back Squat 3-3-3-3-3 ___ For Time: 30 Wallballs (20/14#) Rest 1 Minute 20 Wallballs Rest 1 Minute 10 Wallballs […]
14.3 AMRAP 8 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. 15 box jumps, 24 / 20 inch 30 deadlifts, 315 / 205 […]
Power Elizabeth 21-15-9 Power Cleans (135/95#) Ring Dips Compare to 1-6-14 […]