A big thanks to everyone who came out for CFW’s Vested Interest 5k this weekend. I love having the ability to do things like this with our community. We raised just under $4, 000 for local K9’s without a stab… Read more »
Dan Broughton
Saturday, June 10th
Sitting in the office this week with coach Steve we were talking about how awesome this fundraiser has been for us. For me, it’s cool to have a vehicle in which we can reach as many people as possible when… Read more »
Friday, June 9th
Strength: 2 x Hang Power Snatch + 2 OHS METCON: 21-18-15-12-9-6-3 reps for time of: Kettlebell Swing 53,35 V-ups
Weds, June 7th
Today: Strength: Front Squat 4×4 @75% METCON: 3 Rounds: 10 HSPU 12 KB SDHP (70,53) 15 Barbell Box Step ups (95,65)
Tuesday, June 6th
C’mon everyone. Spread the word on this we only have a few days left. Open THIS link and spread the word!! Again, THIS LINK. THIS ONE TOO!! D-Day: Strength: 10RM of Barbell bent over rows *no kip. Strict. Metcon: 4… Read more »
Monday, June 5th
Strength: Above the knee Power Clean x 2 +2 Front squats METCON: 3 Rounds: 100 Double Unders 25 Chest to Bar Pull-ups Rest :90
Saturday, June 3rd
Grab a fitness friend and do these things with them…. 6 Deadlifts 315/205 800m Med ball Run *Both friends run 8 Rope climbs *one at a time, ya’ll c’mon 10 Deadlifts 315/205 400m Med Ball run 6 Rope Climbs 14… Read more »
Friday Bootcamp
Today: 3 rounds for time Run 400m 15 Db hang cleans 15 Db Push-press
6 week Olympic Lifting Seminar
Olympic Lifting was the clear winner of the poll we took a few weeks ago on what seminar you guys would like to see. Good thing is we have two great Olympic Lifters as well as coaches that will be… Read more »
Thursday Bootcamp
Today: 50-40-30-20-10-5 Squats Jumping Pull-ups Double Leg Raises