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Training for Tuesday, September 8th

CFWS   Group Circle Warm Up Strength/Skill: 15 minutes to work on the KIP!!! Kipping Technique work!   Workout of the Day 6 Rounds for Time: 10 Pull Ups 15¬†

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Training for Monday, September 7th – LABOR DAY!!!!

Limited Hours Today – 9am and 10am classes only!!   Group Circle   Warm Up 3 Rounds: 7 Burpees 10 Air Squats 15 Banded Good Mornings   Strength 15 mins

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Training for Saturday, September 5th

Reminder: NO WEST SIDE COMP! Back at it next week!   Holiday Hours – Sunday – CLOSED Monday – 9am and 10am (HERO WOD TIME!)   CFWS 24 min OTM

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Training for Friday, September 4th

Group Circle   Warm Up   Strength 15 minutes to complete: Back Squat 5s x 3r @ 75-80% of 1RM   Workout of the Day 12 Rounds of the following:

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Training for Thursday, September 3rd

CFWS   Group Circle   Warm Up Run the Small Block -then-     Strength 15 minutes to complete the following: 1 Power Clean + 1¬†Push Press – Work up

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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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