Strength: Deadlift, 1RM After last cycle we will be testing our 1RM today. 5RFT (10 min cap) 10 Hang Power Snatch 75/55 | 45/35 | Hang Cleans 10 Box Jump Overs 24″/20″ | Step Overs | Shorter Box Workout –… Read more »
Wednesday, June 7th

Strength: Deadlift, 1RM After last cycle we will be testing our 1RM today. 5RFT (10 min cap) 10 Hang Power Snatch 75/55 | 45/35 | Hang Cleans 10 Box Jump Overs 24″/20″ | Step Overs | Shorter Box Workout –… Read more »
5 Rounds for time: 25 min cap 20/15 Cal Bike (If rowing, calories are 30/24) 30 Hand Release Push Ups 50 DU/100 SU Bike is preferred today, but large classes will need to utilize rowers as well. Try and stagger… Read more »
Clean and Jerk – 20 minutes to build to a heavy for the day Weightlifting – we should be performing a squat clean here, but athletes can choose to do a split or a push jerk, whichever is more efficient…. Read more »
Teams of 2: AMRAP 7 70/50 Cal Row Max Rep Clean and Jerks 135/95 | 115/85 | 95/65 Rest 3 min AMRAP 7 75 Box Jump Overs 24″/20″ | Step overs | shorter box Max Rep Snatch 115/85 | 95/65… Read more »
Strict Press 1RM – 15-20 minutes Testing out our strict press after the last 12 week cycle. Every 1:30 for 12 minutes (8 rounds) 1 Rope Climb | 3 rope pulls | 3 inverted row on barbell 15 Wall Balls… Read more »
Every 3 minutes for 12 minutes (4 sets): Supinated Grip Bent Over Barbell Row 4×8-10 Alternating DB Bicep Curl – 4×8-10/arm (16-20 total) 4 sets for this pulling strength superset. We can add weight if needed on the rows, but… Read more »
Back Squat 1RM – 20 minutes Testing out our back squat today after the last 12 week cycle. Every 3 minutes for 9 minutes (3 rounds) 0:00-1:30 – Max Calorie Row 1:30-2:00 – Max Rep Thrusters 95/65 | 75/55 |… Read more »
Gymnastic Strength: Strict Handstand Push Ups 5×3: rX+ = Build to a max height for deficit strict over sets rX = No mats, if unable to do deficit can increase rep numbers mrX = 1-2 mats, try to reduce height… Read more »
Good afternoon CFW! Coach Craig here wanting to provide an update on the next 12 week training cycle that kicks off tomorrow, May 30th. We’ll start with maxing out the three primary strength lifts we worked on last cycle (back… Read more »
Closed for Memorial Day!