Please join us for open gym from 10am – 12pm!
Blog
Saturday, September 9th
EMOM 30 – teams of 3 Minute 1: Calorie Row Minute 2: Chest-to-bar | pull Up | ring row Minute 3: Calorie Bike Minute 4: Hang Power Snatch 115/85 | 95/65 | 75/55 Minute 5: Rest Partners will start at… Read more »
Wednesday, December 27th
Strength: Strict HSPU: One Max Set, then EMOM 5 of 40-50% of that number WOD note: Similar to 12/15, except strict this time around. Take a few minutes after everyone completes their max set before starting the short EMOM. Scaling… Read more »
Sunday, November 26th
Hero WOD: Dork: 6RFT 60 DU 30 KBS 53/35 15 Burpees Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half… Read more »
Sunday, October 15th
Hero WOD Coffland: Accumulate 6 minute hang hold from rig. Every drop, complete 800m run + 30 push ups.
Wednesday, October 11th
Kipping HSPU, 3×10, rx+, rx, mrx and scaled options available. Every 4 mins for 12 mins: 400 m, Single Dumbbell Box Step Overs, and Wall Walks Every 4 mins for 12 mins do: Run, 400 m 12 Single Dumbbell Box… Read more »
New Program Cycle Starts Tomorrow!
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 »
Tuesday, January 17th
WOD: For Time: 30 Med Ball Cleans (20/14); 30 Ring Rows; 30 Med Ball Cleans; 30 C2B Pull Ups; 30 Med Ball Cleans; 30 Hand-Release Push Ups; 30 Med Ball Cleans Core: Accumulate 25 Straight Leg Raises with a 3… Read more »
Wednesday, March 30th
***Murph Prep #1, bring your vest!*** Strength: Back Squat – 3×5 @ 85% of 10RM, 3×2 @ 100% of 10RM Strength – our focus today is going to be on a controlled decent into the squat with a strong, explosive… Read more »
Saturday, February 26th
Partner WOD: Teams of 2 Ascending AMRAP 30 10/20/30/40/50/ect Power Clean 95/65 Box Jump Overs 24″/20″ Push Press 95/65 TTB We have an ascending AMRAP today, meaning we will start with 10 of each movement and continue adding 10 for… Read more »