Monday 13th March 2017
Welcome to our new CFW community members: Tanginoa, Hunter and Mel. If you see them at the box, say hi.
Strength – Front Squat 5-5-5-3-3-1
Conditioning – For Time 21 KBS 24/16 21 Pull Ups 500m Run 15 KBS 15 Pull Ups 500m Run 9 KBS 9 Pull Ups 500m Run
Saturday 24th August 2019 Conditioning – Every 4 minutes on the minute for 24 minutes Run 400m 12 Plate G2OH 25/15 6 Burpees (6 rounds total)
Friday 23rd August 2019 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – Reps for time: 15-12-9-6-3 Burpee Box Jump Over Kettle Bell Swings 32/24
Thursday 22nd August 2019 For time Row 750m 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull-ups 10 Cleans 70/50 Run 800m
