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CFWS*Updated Change in Hours*

Thank you CFWS for your feedback around the upcoming change in hours. WE HEARD YOUR FEEDBACK! And we appreciate it! We want to make sure you have the opportunity to

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Training for Wednesday, January 13

Group Circle   Warm Up   Strength 15 minutes to complete: Pause Back Squat 6s x 2r with 3 count at the bottom @ 75-80%. Warm up and build to

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Training for Tuesday, January 12th

Group Circle   Warm Up Strength 16 min EMOM Odd: 8 – 10 Push Ups Even: 5 – 7 Strict Pull Ups (Ring Rows or Supine Ring Rows are options

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CFWS: January Member of the Month… AlleyCat!!

 Our first member of the month kicking off 2016 is….. Alley Cat (aka Eli). Alley Cat is one of our 7am warriors and she is a force to be reckoned

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Training for Monday, January 11th

Group Circle   Warm Up   Strength 15 minutes to complete the following superset: A) Good Mornings 6s x 5r B) Single Arm DB Row 6s x 3r each arm

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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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