Menu

WOD

Training for Monday, January 26th

Group Circle Warm Up 3 Rounds: 10 Good Mornings (Blank Bar) 10 Lunge Steps (Blank Bar) 30 sec hollow hold Strength 15 minutes to complete 5 sets of 3 Deadlifts

0 Comments
Read Full

Training for Saturday, January 24th

Group Circle/Warm Up Workout of the Day: In Teams of 2 complete the following (one partner working at a time): Run the Big Block (must jog with your Partner in

0 Comments
Read Full

Class Updates!!

Happy Friday!!! Just a reminder, this Saturday at 10am Coach Karlie is teaching a Mobility class! Come on into the 9am, and then stay to mobilize!! Also, if you have

0 Comments
Read Full

Training for Friday, January 23rd

CFWS Group Circle/Warm Up Strength 5 Rounds as a class, every 2 minutes on the 2 minutes, 2 clean and jerk @ a medium to heavy weight Workout of the

4 Comments
Read Full

Training for Wednesday, January 21st

Group Circle/Warm Up Skill Single Arm KB Push Press into KB Thruster Workout of the Day 2 min Max Effort Double Unders/Singles -1 min rest- 6 min AMRAP 5 Toes

0 Comments
Read Full

Training for Tuesday, January 20th

CFWS Group Circle/Warm Up Strength Strict Press 2, 2, 2, 1, 1 Skill Push Jerk Workout of the Day 10 min AMRAP 7 ring dips 10 box jumps (24/20) 14

0 Comments
Read Full

Training for Friday, January 16th

CFWS Group Circle/Warm Up Strength 15 minutes to work to a heavy triple Overhead Squat Workout of the Day 15 min AMRAP 5 Deadlifts 225/155 10 T2B 200m run Cooldown:

0 Comments
Read Full

Training for January 15th

CFWS Group Circle Warm Up 200m Farmers Carry 200m Run 200m Waiters Walk (Right Arm) 200m Run 200m Waiters Walk (Left Arm) Skill T2B Progression Strict – Kipping Workout of

0 Comments
Read Full

Training for Wednesday, January 14th

Group Circle/Warm Up Strength 5×5 Strict Pull Ups (least band possible) Skill Hang snatch – technique Workout of the Day 5 Rounds for Time: 5 hang snatch (this means Squat

0 Comments
Read Full

Pete’s 42!! Sarah’s 38!! Rosemary 24!! Here’s to a triple birthday WOD!!

CFWS Group Circle/Warm Up – Line Drills Strength 10 minutes to work to a heavy double Push Press Skill 10 minutes HSPU progression/kicking up to the wall Workout of the

0 Comments
Read Full