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Training for Monday, June 20th

Training for Monday, June 20th

Strength/Skill 15:00 to find max height box jump Perform 5 perfect air squats after each max jump Workout of the Day Open Workout 14.4 14:00


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Training for Saturday, June 18th

West Side Comp at 7:30 is on! CFWS @ 9:00am! Every Saturday is Community Saturday!! Workout of the Day 20-40-60-40-20 KB Swings 53/35 Wall Balls


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Training for Friday, June 17th

Strength/Skill Bent Over Barbell Row 8-8-8-8-8 Workout of the Day 7:00 AMRAP 8 Push Ups 8 Overhead Squats 95/65


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Training for Thursday, June 16th

Strength/Skill Pistol Squat 10-10-10-10-10 (5 each leg) *Scale pistol as necessary while still challenging yourself *Athletes with RX pistol squats should perform weighted pistols Workout


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Training for Wednesday, June 15th

Strength/Skill Bench Press + Speed Tube Chest Press 6-6-6-6 Bench Press, :20 of max speed tube chest presses after each set Workout of the Day


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Training for Tuesday, June 14th

Strength/Skill Farmer Carry 5 sets of down-and-back carries, increasing weight as able Workout of the Day 9:00 AMRAP 300m Row 12 Sumo Deadlifts 135/95 9


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CFWS: Coaches Corner – Craig Ivey

Many of you know Coach Craig as our Monday and Friday inspiration in the gym, a survivor of a full fledged 60 day Paleo Challenge,


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Training for Monday, June 13th

Strength/Skill Overhead Squat 4 reps at 70% 1RM every 2:00 for 5 sets Workout of the Day 7 rounds, :30 rest after each round 10


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Training for Saturday, June 11th

West Side Comp at 7:30 is on!  Workout Details below. CFWS @ 9:00am! Every Saturday is Community Saturday!! Workout of the Day 25:00 AMRAP (with


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Training for Friday, June 10th

Strength/Skill 3-Position Full Clean (Hip, Knee, Floor) 15:00 to build to a heavy complex Workout of the Day 21-15-9 KB Swings 53/35 Back Squats 115/75


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