EMOM 7 1 Clean 3 Front Squats 1 Jerk Then…. 6 Rounds of: 3 Body Weight Clean and Jerks (any way) 5 Ring Muscle Ups 7 Burpees over bar Nepi on the back squat Read More
Congratulations to CFWC Coaches Jenny & Ryan. Jenny Qualified for the USAW Nationals and was invited to train with the National Team. No big woop 🙂 Oh and Ryan won this cool melted frisbee…Nice job Ryan. For time from CF Games competitor Lucas Parker Power Snatch Push Press Power Clean Back Squat Dead-lift 75 reps...Read More
9am: Yoga 10am: Open gym 11am: Endurance AMRAP 25 Min 5 Thrusters, 135/95 10 Burpee Pullups 15 Situps * Complete a 1000m row at some point during the 25 min cap. Good Luck to everyone at the Long Island Takeover… Read More
Turkish Getup: 12 minutes to Establish a heavy single on both arms Then… “The Saturday Morning Special” Complete 3 Rounds of max effort reps for each movement. Row for Calories Air Squats Burpees Kb Swings, 53/35 *Each round is :40sec of work & :20 of rest Post total reps to comments WANTED: HAS NOT BEEN...Read More
Deadlift: 5-5-5 Then… “Wacky Wiser Threesome Friday” With a team of 3, complete the following…. 10-1 Deadlift, 155/115 Box Jump, 24″/20″ KB Push Press, 53lb/35lb Zombie Baby is always watching Read More
Over Head Squat 3-3-3 Then: 5 Rounds of: 10 Over Head Squats 95#/65# 15 Pullups 30 Double Unders 7:30 Strength Class Post something to comments: Register HERE now if you have not done so already. Please speak to one of your coaches if you have any questionsRead More
7 min EMOM: 3 Front Squats (3 sec pause) + 2 Jerks, AHAP Then… 5 Rounds: 10 Front Squats, 155lb/105 15 Toes 2 Bar 30 Double Unders Dorito Loco getting friendly with the snow #SnowHandstand #Jealous Read More
The 5AM, 6AM and 7:30AM will be Canceled for Tomorrow Wednesday 1/22. At this time we plan on opening up for our 9:30am class. Please be sure to check here and our Facebook page for more updates. Be safe and Enjoy the snow. Thanks -CFWC Read More
