Workout of the Day

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

On the minute x5@40-50% of 1RM 1 Power clean 1 hang squat clean 1 split jerk Directly to… On the minute x 7 2 hang squat cleans 1 split jerk *build up to ~90% (no higher)

Deadlift 3-3-3-3-3 then.. 21-15-9 SDHP 95/65 HSPU