CFW Workout Of The Day
***DON’T FORGET- we will only have two WOD times tomorrow–> 6 or 9am Murph Run 1 Mile 100 Pull Ups 200 Push Ups 300 Squats Run 1 Mile *Rx’d version is with a 20# vest. You may partition the pull ups, push ups and squats any way you’d like. The workout begins and ends with […]
4 Rounds: Max Rep Front Squat (185/135#) 20 Barbell Lunges (45/30#) Rest 3-4 min between rounds. […]
Snatch 3-3-3-3-3 ___ 12-9-6 Power Snatch (115/75#) Burpee Chest to Bar The metcon today is a version of one of the WODs that was thrown down at the Southwest War Games. Enjoy! ___ We had a great time tonight celebrating Chris and Coach T’s upcoming wedding! […]
If you didn’t max yesterday: Squat 3RM Press 3RM *you can use this 1 RM predictor to calculate your approximate 1 RM. ___ If you did max yesterday: 500M Row Time Trial *Rest 3-5 minutes 5 Rounds of Cindy as fast as possible: 5 Pull Ups 10 Push Ups 15 Squats *Rest 3-5 minutes 500M […]
We will be in testing mode for the next couple of weeks. Squat and Press are up first. I’d say close to 75% of you guys PR’d your 1RM clean and Jerk last week. Things are going well in the strength/technique department for a LOT of you competitive worker-outers! Great job! Quick shout out to […]
Squat 3×5 (add 5# to previous) Press 3×5 (add 5# to previous) ___ AMRAP 7 10 Burpees 30 Double Unders Reminder- We will NOT have out 3rd Saturday Community WOD this week. Chris, Josh, Heather, and Bethany are competing in the Southwest War Games. Come cheer us on starting at 9am on Saturday at the […]