Menu

WOD

November Gains: Creative Turkey Day Ideas

We all know that this time of year came come with two very different kinds of gains. To help with Turkey Day prep, here are a few mostly Paleo recipes

0 Comments
Read Full

Training for Monday, November 23rd

Group Circle Warm Up 3 Rounds: 10 Wallballs 7 Burpees   Strength 15 minutes to complete the following Super set: A) Back Squat 10s x 3r @ 75% B) Seated

0 Comments
Read Full

Training for Saturday, November 21st

West Side Comp @ 7:30am Its going to be ugly! 21-15-9 reps for time of: Thruster 115/75 Handstand Push-up 9-15-21-27 reps for time of: Calories Rowing Chest-to-bar Pull-ups AMRAP 7

0 Comments
Read Full

Training for Friday, November 20th

Group Circle   Warm Up   Strength 15 minutes to complete the following Super Set: A) Snatch Grip RDL 5s x 4r AHAP B) Bent Over Rows 5s x 8r

0 Comments
Read Full

Training for Thursday, November 19th

Group Circle   Warm Up 3 Rounds: 10 Blank Bar Thrusters 100m Run   Strength 15 – 20 minutes to work on Jerk Dip + Jerk  (complete 2 Jerk Dips

0 Comments
Read Full

Training for Wednesday, November 18th

Group Circle   Warm Up   Strength 15 minutes to complete the following superset: A) DB Bench Press 5s x 8r AHAP B) 45 sec Ring Planks   Workout of

0 Comments
Read Full

Training for Tuesday, November 17th

Group Circle   Warm Up   Gymnastics Skill 15 minutes to complete Dumbell Planche Through and V Out 5s x 3-5r http://gymnasticswod.com/content/dumbbell-planche-through-v-out   Workout of the Day Every 6 minutes

0 Comments
Read Full

November Member of the Month: Nick Royce!

CFWS, please join us in celebrating November’s Member of the Month….. Nick Royce! Nick is a regular at the 7pm and a super awesome member to highlight! The picture of

0 Comments
Read Full

Training for Monday, November 16th

Happy Monday!! The gym is back in full swing! Thank you so much for everyone’s patience during the closure. And a huge thank you to all the folks that volunteered

0 Comments
Read Full

Training for Saturday, November 14th

REMINDER: GYM IS CLOSED TODAY! It is time to workout at home! The GYM IS ALSO CLOSED SUNDAY!   Workout from Home 2 Rounds: 25 Squats 50 Double Unders 25

0 Comments
Read Full