Please join us today for our annual tradition of completing the Memorial Day Murph workout. After completion of “Murph”, also be sure to stick around and hang out with your CFW family. We will have a grill going, so bring… Read more »
Workout of the Day
Please join us today for Open gym from 10am-12. We will see you then!
For time: 20 DB snatch 50/30 50 double unders 2 Rope Climb 40 DB snatch 50/30 100 Double unders 4 rope climbs 60 DB snatch 150 Double Unders 6 rope climbs 80 DB snatch 200 Double unders 8 rope climbs… Read more »
Strength: Wendler Week 1 Deadlift 5-5-5 65% of 90% 1RM x 5 reps 75% of 90% 1RM x 5 reps 85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5) Then: “Otis” U.S…. Read more »
*New Program Alert!* Today marks Day 1 of a new strength cycle we will be starting here at CFW so we can get you folks beach season ready! We will be doing the Wendler Strength Program which will include Back… Read more »
Clean 1-1-1-1-1 *build up to workout weight AGOQ Workout #2 4 rounds for time: 25 chest to bar pull ups 5 cleans 245/170
Front Squat 3-3-3-3-3 8 minute AMRAP 3 hang squat clean 95/65 3 T2B 6 hang squat clean 6 T2B 9 hang squat clean 9 T2B etc…
Memorial Day Murph Prep Against a 12 minute clock: Run 1 mile In remaining time.. AMRAP Cindy 5 pull ups 10 push ups 15 air squat
“Lumberjack 20” On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc…. Read more »
5 rounds for time *45 minute cap teams of 2 Run 800 m (200 m relay) 60 KB swings 53/35 60 pull ups
Only 1 spot remaining AND today is the FINAL DAY to receive the early bird special for the 8 week Olympic Weightlifting class with Coach Miranda. Starting tomorrow the price will be $145.
Details: 8 weeks long. The first class will start Sunday, July 22 and end Sunday, September 16. Classes will be every Sunday from 11am – 1pm and every Wednesday from 6:30pm – 7:30pm.
* There will be no class on Labor Day weekend to accommodate those who plan to travel*
Cost: $125 for the 8 week workshop. This is an additional fee on top of your membership. (This $125 covers the program and coaching for the course and equates to a little over $5 an hour so don’t let this deter you!)
Deadlift Week 1
65% of 90% 1RM x 5 reps
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)