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Training for Saturday, January 9th

CFWS @ 9:00am Group Circle   Workout of the Day: “Erin’s Going Away WOD”   In teams of two complete the following for time: 800m run then… When the clock

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Training for Friday, January 8th

Group Circle   Warm Up   Strength 15 minutes to complete the following superset: A1) Bench Press: Build to a heavy 5 rep within 6 sets (Push the intensity a

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Training for Thursday, January 7th

Group Circle   Warm Up   Strength 20 minutes to work up to a heavy single for 3 position Snatch: hip, knee, floor   Workout of the Day 5 Rounds for

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Training for Wednesday, January 6th

Group Circle   Warm Up   Strength 15 minutes to complete the following superset: A1) Deadlift: 8s x 3r @ 85% with a 4 second count down A2) Seated face

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Training for Tuesday, January 5th

Group Circle   Warm Up   Skill 15 minutes to complete the following supersets: A1) Dumbbell Planche Through and V out: 5s x 3-5r (http://gymnasticswod.com/content/dumbbell-planche-through-v-out) A2) Supinated Barbell press: 5s

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Training for Monday, January 4th

Group Circle   Warm Up   Strength 15 minutes to complete the following superset: A1) FS: 6s x3r@80-85% A2) Weighted Superman Extensions: 6s x8r (light 2.5-5# plates)   Workout of

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Training for Saturday, January 2nd

NO WEST SIDE Class today!!! Back at it soon!  CFWS @ 9:00am  With a Partner Complete: 10 rounds for Time 15 Deadlift (135/95) 12 Hang Clean (135/95) 9 Front Squats

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Training for Friday, January 1st

We are Closed for the Day!! Happy New Year!!!!!!

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Training for Thursday, December 31st

Holiday Week Hours: Monday – Wednesday: AS IS Thursday – 6a, 7a, 9:30a, 12p Friday – Closed Saturday – 9am Sunday – 9am   Group Circle   Warm Up  

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4…3…2…. Countdown to 2016 with these fun and healthy party night recipes!

This time of year can be hard for many of us to stay on the healthy track with so many parties, late nights, and treats to be had! Your CFWS

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