Strength: Wendler Week 1 Strict Press 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: For… Read more »
Workout of the Day
*A Special Note..* Tuesday May 29th
A Special Note… Now that Stephanie and I have come up for air and made it to Murph to see everyone with little Colbie we would like to extend a heartfelt thank you to everyone. We are so thankful for… Read more »
Memorial Day Murph 2018
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 »
Sunday May 27th
Please join us today for Open gym from 10am-12. We will see you then!
Saturday May 26th
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 »
Friday May 25th
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* Thursday May 24th
*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 »
Wednesday May 23rd
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
Tuesday May 22nd
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…
Monday May 21st
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