Coach Rick Johnson and family have been gracious enough to offer up there home to host the CFW Holiday party this year. It’s pretty simple this year. The party will be Potluck style and you can come and go… Read more »
Holiday party 2016
Workout of the Day
Thursday, Dec 1st
Today: For time: 5 Rounds of “Cindy” 3 Rounds of “DT” Run 800 *1 round of “Cindy” = 5 pull-ups, 10 push-ups, and 15 air squats *1 round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, and 6… Read more »
Weds, NOV 30th
Today: 2 Rounds for time Run 400 20 Hang Power Snatch (95,65) Rest 3 Minutes 1 Round Run 800 20 Hang Squat Snatch (95,65)
Tuesday, NOV 29th
Today: Strength: Deadlift 5 sets of 3 at 85% of 1rm (Nov 14th was 1RM) Then: 6 rounds for time 8 KB swings (70,53) 10 Ring Dips
Back at it
Let’s get back at it ya’ll! Hope you had a great Holiday weekend!! Today: Back Squat 5 sets of 3 at 85% 1Rm (all sets done at 85%) METCON 3 rounds for time 75 double unders 10 HSPU 12 Power… Read more »
Sunday, NOV 27th
Today: Open Gym today. Come in and work on something you suck at!
Saturday NOV 26th
Today Partner WOD Split the reps evenly: 400m Run (Together) 100 Deadlifts (135,95) 50 T2B 200m run (together) 75 Power Cleans (135, 95) 400m Run (Together)
Friday NOV 25th
Thanksgiving schedule is as follows: November 23rd: 6am/930am as well as 3:30 and 4:30 classes Thanksgiving is closed Black Friday the 25th. 9/10 am ONLY Today: On the 5 minute for 5 Rounds: 400m Sprint 20 Wall Ball Shots (20,14)… Read more »
Happy Thanksgiving
Thanksgiving schedule is as follows: November 23rd: 6am/930am as well as 3:30 and 4:30 classes Thanksgiving is closed Black Friday the 25th. 9/10 am ONLY
Weds NOV 23rd
Thanksgiving schedule is as follows: November 23rd: 6am/930am as well as 3:30 and 4:30 classes Thanksgiving is closed Black Friday the 25th. 9/10 am ONLY Today: Jerk 5 sets of 1 as heavy as possible METCON: Row 1k rest as… Read more »
Today's WOD
Sunday, May 12th
Hero WOD: Choe AMRAP in 35 minutes Buy-In: 9 Man Makers (2×35/20 lb dumbbells) 11 Burpees In remaining time, AMRAP of: 300 meter Run 27 Air Squats 9 Handstand Push-Ups
Background: This “Choe” Hero WOD was created in memory of US Navy Lt. Florence B. Choe and another Navy officer who were shot and killed on March 27, 2009, by an Afghan National Army soldier at Forward Operating Base Shaheen near Mazar-e-Sharif (northern Afghanistan’s Balkh province), which borders Uzbekistan. Choe was 35. She is survived by her husband and her daughter (who was 3 y/o old at the time).
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