CFW Workout Of The Day
ATTENTION: 6am guys/gals- I’m sorry to report that there will NOT be coffee in the morning (I know, I’m sad too). The “New York” room is in the middle of a major overhaul and is pretty trashed out. Bring your own or do without. ___ Team Wod Thursday!! As a team complete: Max Distance Row […]
Deadlift 5RM (add 5-10# to previous 4-29-13) ___ Max Reps: Tabata Push Ups Rest 1 minute Tabata Sit Ups (Tabata will consist of 8 rounds of 20s of work followed by 10s of rest) […]
This is the last week of our Strength Cycle. Keep on pushing hard! ___ Squat 3×5 (add 5# to previous) ___ Jackie (Event 1 at the CF Games Regionals 2013) 1000M Row 50 Thrusters (45/30#) 30 Pull Ups Compare to 2-12-13 […]
Squat 3×5 (add 5# to previous) ___ 7 Rounds Not For Time: Max Handstand Holds (nose and toes on wall if you can) 15 Ring Rows […]
You’re all officially invited!! Join us on Wednesday, May the 22nd for Coach T’s Wedding shower at CFW!! It’s be come and go during the Open Gym evening session 5-7pm. Come show her some love! ___ Power Clean H3 15 Minutes to work up to a heavy 3 power clean. This is not a 3RM […]
Weighted Pull Up 3-3-3-3-3 Try to beat 4/22/13. ___ For Time: 50 Walking Lunges 25 Sit Ups 50 Russian KBS (53/35#) 25 Sit Ups 50 Walking Lunges […]