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Tag: deadlifts


Have signed up for the CMU Snapshot Scramble?? If not, ITS NOT TOO LATE!!! You have until Sunday at 5pm to register and turn in your teams payment!!! Not sure what I am talking about? Look it up!!… Read More


WARM-UP: 5 Rounds: 5 Good Mornings 5 Deadlifts 5 Front Squats STRENGTH: 10:00 to find a heavy 5RM Deficit Deadlift WOD: AMRAP IN 7:00 A1: 150m Row (pace) A2: Kb Swings (American) 53/35# A3: Push Press 95/65# —-REST—-… Read More


It’s a VERY special day here at CFW!! Today marks our 2 year Anniversary!! I cannot believe 2 years have gone by since we first opened our doors and started this awesome crazy journey!!! Here are some pictures… Read More


Happy Friday!! WARM-UP: 1.) 3:00 AMRAP 5 DB Press 5 DB Single Arm Row 5/5 External Rotation 2.) 3 Rounds: 5 Good Mornings 5 Deadlifts 5 Push Jerk STRENGTH: 10:00 to hit a heavy 5RM Deadlift WOD: 15-12-9-6-3:… Read More

11.06.2013 [wednesday]

3 days in a row posting the WOD before noon!! {WIN!}…..you’re welcome! 😉   WARM-UP:  30 squats, 20 Push Ups, 20 Pass through, 20 Press behind the neck, 30 Overhead Squats with PVC WOD 1: AMRAP in 10:00… Read More

06.03.2013 [monday]

I really like this quote. A lot of times I find myself stopping, even though I know I have even the tiniest bit more to give. I stop because it’s hard, or I just need a break….or at… Read More

05.20.2013 [monday]

Max-Effort Lower Day! Max-Effort Lift: 20:00 min. Back Squat warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% WOD: 3 Rounds for Time: 5 Squat Cleans @ 185/125# 10 Deadlifts 15 K2E 20 DU /… Read More