Daily Workouts
Blog
Friday 05.03.2019
Don't forget to come out and support some of your CFW fam tomorrow at The Battle of the Boro. It will start at 830am and go until around 4pm. We
Thursday 05.02.2019
Strength: work up to a heavy snatch balance Metcon: Rx amrap in 15 min of: 30 cal row 100 double unders 10 turkish get-ups, 35/25 Scaled amrap in
Tuesday 04.30.2019
Strength: deadlift 3, 3, 3+ (70, 80, 90%) Metcon: Rx 15 min ladder of: handstand push-ups power snatch, 95/65' Scaled 12 min ladder of: seated db floor presses power snatches
Monday 04.29.2019
Strength:back squats 3, 3, 3+ (70, 80, 90%)Metcon: (no singles)Rx4 rounds for time of:10 squat cleans, 115/8510 pull-ups10 ring dipsScaled3 rounds for time of:8 squat cleans8 pull-ups8 push-upsMutant4 rounds for
Wednesday 04.24.2019
Strength: 5, 5, 5+(65, 75, 85%) shoulder press Metcon: Rx 30-20-10 reps of: pull-ups db thrusters, 50/35 box jump overs, 24/20 run 200m Scaled 20-10-5 reps of: pull-ups db thrusters
Tuesday 04.23.2019
Strength: 5, 5, 5+(65. 75, 85%) back squat Metcon: Rx 4 rounds for time of: 10 ghd sit-ups 15 deadlifts, 225/155 40 double unders Scaled 4 rounds for