Turkish Getup: Establish 1RM in 12 minutes Then… With A Partner, complete the following task: 21 Turkish Get-ups, R Arm (53/35) 21 Turkish Getups, L Arm 200m Firemans carry 42 Pistols, R Leg 42 Pistols, L Leg 200m Firemans carry 63 KB OHS, R Arm 63 KB OHS, L Arm 200m Firemans carry Next...Read More
Deadlift 3-3-3 Then……. 9-7-5 Deadlift 275/185 Ring Muscle Up Then….. EMOM 5 Minutes 100m Sprint Below: CFWC representing at the Test Your Metal CompetitionRead More
EMOM 12 Minutes: Even Minutes: 3 Front Squat (3 sec pause), heavy Odd Minutes: 30 Double Unders Then… 12 MIN AMRAP: 15 KB Swings, 53/35 200m Run 15 Box Jumps, 24/20 Below: Kim Lewis (Dorito Loco), Our Newest Addition to the CFWC Coaching Staff! We are very excited to have Kim on the CFWC...Read More
10 Minutes to work up to a 1RM Power Snatch Then….. 10 Minutes to get as high up the ladder as you can: Moving up in increments of 3 (3,6,9,12,15……) Wall Climbs Power Snatches 115/85 Then….. AMRAP 10Minutes 200m Run 20 Sit ups 10 Hand Release burpees over the bar ...Read More
Establish a 1RM Thruster in 15 minutes then.. “Heavy Fran” 21-15-9 Thrusters, 135/95 C2B Pull-ups One of many teams from CFWC at Test Your Metal Sunday. Above: LaFrance, Pink Eye, Cliff, Jeff DolanRead More
9am: NO YOGA TODAY 10am: Olympic LIfting 11am: Endurance For Time: 30 Jumping Squats, 45lb 30 Jumping Pull-ups 400m Run 20 Jumping Squats, 65lb 20 Pull-ups 400m Run 10 Jumping Squats, 95lb 10 Burpee C2b Pull-ups 400m Run New Gear On The Way! Read More
Strict Press 5-5-5 Then…… Cash in: 50m OH Walking lunge 45/25 3 Rounds 50 Double Unders 40 Sit ups 30 KB Snatches (15 per arm) 53/35 Cash Out: 50m OH Walking Lunge Happy birthday to Stacy, AKA The Conversation, AKA Client 1.364!!! By the way, I’m telling Brady you were with another dog!!Read More
Front Squat: 3 x 3 (5 sec pause in the bottom of each rep) Then… FOR TIME: 3 Rounds: 400m Run 30 Push-ups 20 Pull-ups 10 Front Squats, 155/115 Please excuse the mess while we continue to make improvements at CFWC. Read More
