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Training for Wednesday, September 2nd

Group Circle Warm Up   Strength 15 mins to complete the following Super Set: RDL 4s x 5r @ 70% of your 1RM Clean Banded Pull Aparts 4s x 10

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Training for Tuesday, September 1st

CFWS   Group Circle   Warm Up   Strength/Skill 15 mins to work on getting inverted aka HSPU work! Work on the deficit, strict, kipping, and wall walks! If you

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Training for Monday, August 31st

Group Circle   Warm Up Run 100m 10 Goblet Squats – light Run 100m 10 KB Swings Run 100m 10 Goblet Squats Run 100m   Strength 15 minutes to complete:

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Training for Saturday, August 29th

Just a reminder, there is NO West Side Comp on Saturday! Back at it on September 12th!   CFWS Complete 10 Rounds for Time with a Partner: 10 Thrusters (95/65)

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Nutrition on the GO!!!!

Nutrition on the go: Keeping with the theme of summer, and how to be successful on the go, CFWS brings you the ins and outs around how to win with

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Training for Friday, August 28th

Group Circle   Warm Up   Strength 15 minutes to complete: Push Press 5s x 5r As Heavy As Possible   Workout of the Day 5 x 3 minute AMRAPS

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Training for Thursday, August 27th

CFWS   Group Circle   Warm Up Run Small Block Walking Lunges —–> 20 Scorpions Inch Worms with Push Up <——– 20 Iron Cross Straight Legged Bear Crawl ——> 20

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Training for Wednesday, August 26th

Group Circle   Warm Up   Strength 15 minutes to complete: Good Mornings 4s x 8r Med-Heavy-ish Weight   Workout of the Day 15 min AMRAP 10 Chin Ups 10

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Training for Tuesday, August 25th

CFWS   Group Circle Warm Up   Skill/Strength 15  minutes to work on Support Holds! You can use the Rings, Parallettes, or Boxes! Accumulate 5 minutes of Hold Time.  

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Training for Monday, August 24th

Group Circle   Warm Up 5 Inch Worms 10 Scap Pulls 15 V – Ups 20 Scorpions 25 Air Squats Run Small Block   Strength 15 minutes to complete: Back

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