Endurance WOD 9/11/16
10 am- Olympic Lifting 11 am- Endurance “SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35 (# of firefighters killed) 37 C2B Pullups (#... Read More
WOD 9/10/16
Bench Press 1 RM Then…. AMRAP 12 Minutes 300m Run 7 Hang Power Cleans 135/93 7 Burpees over bar Kim Lew, back in the day... Read More
WOD 9/9/16
“WWPF” For Time: 300 DU 42 Front Squats, 135/93 42 Strict Pullups 400m Med Ball Run Relay, 20/14 200 DU 30 Front Squats, 165/113 30... Read More
WOD 9/8/16
Snatch 2-2-2 (practice full depth, T&G optional) Then 1000 meter row 30 snatches 135/93 12 Ring Muscle Ups Post Loads and... Read More
WOD 9/7/16
Push Press: Work up a heavy single Weighed Strict Chin-up: Work up to a heavy single Then… 13.2 AMRAP 10 Minutes 5 Shoulder 2 OH,... Read More
WOD 9/6/16
Back Squat 1-1-1 Then… AMRAP 12 Minutes 12 Ring Dips 12 Hang Power Cleans 115/73 12 Front Rack Lunges Happy birthday to THE Gary Hammond... Read More
WOD 9/5/16
Class times 8, 10 & 12 The Holbrook Ten rounds, each for time of: 115/73 pound Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest... Read More
WOD 9/4/16
10am: Oly Lift 11am: Enduro WOD 5 Rounds 400m run 400m row rest as needed between rounds
WOD 9/3/16
Just hangin’ out at CFWC. Check out our great kids program! 10 min of handstand practice 5 rounds 20 Push-ups 100ft Walking Lunge
WOD 9/2/16
WWPF” 15 min to Heavy Clean (anyway) Then… “WWPF” 75 clean & jerks, 135/93 *complete 5 synchronized burpees on the minute. * 1 bar per... Read More