Burn it off!!!


I hope everyone had a great Thanksgiving with friends and family!  Time to burn off all that pie people!!


Partners of 2

Each Row 500

125 Double Unders each

50 Deadlifts (245, 165) *partner holds bar while other deadlifts

50 Toes to bar *partner hangs while other TTB’s

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Happy Thanksgiving CFW!



Eat, sleep, eat, sleep.  Repeat as long as possible.

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CFW’s Holiday Party


This years Christmas party will be held on December 20th, at 8pm.  The location is Georgios Family Restaurant in Montclair.  In the past years we’ve had a great time here as Arthur has set us up with a complimentary wine tasting and our own menu!  We will have the sign-up sheet starting December 1st for this.  Mark your calendars, I’d love to see everyone there!!


Deadlift 1Rm


50 double unders

3 bar muscle ups

40 double unders

4 bar muscle ups

30 double unders

5 bar muscle ups

20 double unders

6 Bar muscle ups



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Nutrition Challenge coming!


Lots of people have been interested in the upcoming nutrition challenge coming up.  Here at some teaser details for you

This is going to be a PARTNER CHALLENGE!! What better way to be accountable than to have a buddy, friend, wife, husband, kid or COACH to be your partner.

January 5th-February 7th

Cost $25/person $40 per 2-person team

Custom Fit meals is our title sponsor and will be kicking us off with a seminar.  Max Muscle will also be involved with some body fat readings and nutritional and supplement support.

Super simple point system to keep yourself accountable for the 30 days.

Go all in for 2015 guys!!


Push Press 1RM


4 Rounds

10 Thrusters (95, 65)

20 KB Swings (53,35)


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Thanksgiving Schedule is:

Weds 6am, 9:30am, 3:30pm, 4:30, 5:30.  No 6:30 or 7:30

Thursday is closed

Friday 10 and 11am

Saturday/Sunday regular schedule


Back Squat 1Rm


3 Rounds

10 hand power cleans/jerks

10 Ring Dips

10 Box Jumps


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Muscle ups

Snatch (135,95)


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round and round



Partners of 2

AMRAP 25 Minutes

The athlete that begins the 20 reps must complete the 20 reps and you must switch each exercise. Example Round 1 – Partner 1 does wallball, situps, Pullups, squats and Partner 2 does KB Swings, jumping lunges, ring dips. Round 2 would then switch with partner 2 starting with the wallball etc…

20 Wall-ball (20/14)

20 KB Swings (53/35)

20 Sit-ups

20 Jumping Lunges

20 Pull-ups

20 Ring Dips 20 Squats

@ minutes 10 and 15both teammates run 400m


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Errrybody knows Tony T.C Combs.  He’s the dad of the cutest kid in the world, Wes.  Dude goes hard in the paint every time he’s here.  He’s also come a long way.  Tony is in his fourth year at CFW and has been a part of almost every event, challenge and seminar.  Although I’m not convinced he says he drives a desk for a job but I’m pretty sire he’s a spy.  He just has that look, you know? That “I’m a spy, bro” look.  Track this dude down if you want a great partner and want to go HAM.


Press 3RM



100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

**If you are a new athlete (with-in 3 months) please ask a coach how to scale this workout.  For you it is able to be broken up into sets, numbers scaled or bands added.


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Important day


How important is today in your fitness?  Could go both ways actually.  There aren’t many times I will tell you to take a rest day but, if you’re new sometimes you don’t know to do that at all.  Most weeks of programming there is a day or two days that have just strength or a strength and some core work.  Basically, a day that isn’t a crushing workout.  These days are built in for well, strength first of all but, also recovery.  You can attend these days for the strength and the recovery or you can take these days as rest days.  Either way, the point being that you NEED to average in a rest day in your week of training.  If you’re new then you can average in more than one.  These days allow you to recharge for the next raining day.  More fitness is not better fitness.


Front Squat

3x3x3x3x3 @ 85% of 1Rm

Bench Press


Finish with 100 Banded pull-aparts

3×15 Rear deltoid seated dumbbell fly

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Stay away from moving the SDHP with your arms!  It is a typical core to extremity movement which means the power begins with pushing off the ground and moving the bar to it’s destination with the hips and legs. Focus on this!



3x3x3x3x3 @ 85% of 1RM



SDHP (75/55)

Ring Dips


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