CFW Workout Of The Day
Overhead Squat 3-3-3-3-3 We’ll spend some time prepping for a good, heavy OHS effort. If you came to Sarah’s yoga class on Saturday, you might be bendy enough to do well. If not… __________ One of the things I love about CFW is our closeness and inclusiveness. We’ve formed some tight-knit bonds in our classes […]
Fight Gone Bad In this workout you will move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds total. Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) Box Jump: 20″ box (Reps) Push-press: […]
All Out! 500 M Row (Current CFW records- Phil Browne 1:32/ T 1:56) __________ Strong! Take 5 Minutes to find 1RM shoulder to overhead. (push press or Jerk) __________ Finish! Weighted Tire Drags x3 (increasing weight each time) […]
Cindy Goes Front Squatting AMRAP 20 Min: 5 Pull Ups 10 Push Ups 15 Front Squats (75/45#) Courage is almost a contradiction in terms. It means a strong desire to live taking the form of readiness to die. -G. K. Chesterton If you missed the our watching party, here’s a recap: Great time. Great […]
You Can Go Heavier If You Want… For time: 115 pound Thruster, 5 reps 30 Pull-ups 1 Block run 95 pound Thruster, 10 reps 20 Pull-ups 2 Block runs 45 pound Thruster, 15 reps 10 Pull-ups 3 Block runs If “ifs” were gifts, every day would be Christmas. -Charles Barkley […]
Deadlift 3-3-3-1-1-1 If life had a second edition, how I would correct the proofs. –John Clare […]