Big Day at CFW!




What a day at CFW…we had athletes who represented us so well at Mid-Atlantic Affiliates for Hope by crushing “Hope” in the beating sun of the National Mall.  We also had our ladies finishing out their 6 week Ladies Challenge by honoring “White”.  Throughout both events the staff of CFW saw a great display of heart and determination and many athletes doing things they did not think possible just weeks ago.  Great job by all and as always it is an honor to be your Coach!


10 am: Skill – Double Unders (So we can not do 600 singles next time for “Nutts”)

WOD: “Annie”


Double Unders and Sit Ups

11 am:  Partner WOD: “Hell-in”

Run to track and Run 6 Laps
63 KB Swings
36 Pullups
4 Lap Run
42 KB Swings
24 Pullups
2 Lap Run
21 KB Swings
12 Pullups

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