Wednesday (2019JUN05) – WOD


Tempo Pull-Ups (4242)

5 x 5

*Use bands if needed OR Foot Assisted variations.



2 Rounds

30cal Air Dyne

20 Wall Balls 30/20#

10 Push Jerks 185/125#

Saturday (20198JUNE01) – Strongman Events / Yoga


4 Strongman Events for Best Score on Each!

Do the Events in Any Order BUT you only get 4mins Between Events

Event 1:

Stone Ladder EMOM

  • If you make it to the final stone its an AMRAP with that stone in a Minute


Event 2:

Zurcher Carry For Max Distance at Body Weight

  • Once you set the bar down your distance is marked and that’s your score
  • Zurcher Carry will be performed on the side of the building.  Meaning it’s outside, so please be careful dropping the barbells.


Event 3:

10min to Establish a Max Single Arm Dumbbell Push Press

  • Must complete weight on both sides
  • We will have the gymnastic mats for you to drop the DBs onto after you lock out OR after a failed attempt please use these instead of dropping them on the ground OR yourself.


Event 4:

Max Effort Axle Bar Deadlift Hold 185/125#

  • Bar must be held Double Overhand
  • 1 Attempt
  • 1 Mulligan on any attempt under 1min

Yoga @ 10:45AM

Thursday (2019MAY30) – “Farewell Raili”

Today is Sarah and Raili’s last day at the gym for a bit while the go do adult things and what not.  We will miss them both at the gym and can’t wait for them to both be back around as soon as possible!

Below is a workout based on what Raili wanted to do, so if it really hard you can kick her in the shins before she goes!

If you see either of them tomorrow give them a nice little farewell!  See you ladies soon!



“Farewell Raili”

5 Rounds

15 Deadlifts 135/95#

10 Burpee Box Jumps 24/20″


Active Recovery:

10min Squat Test

Tuesday (2019MAY28) – WOD


Chinese Rows @ 1122 Tempo (5x5)



3 Rounds: 

3x Bear Complex* (115/75#)

12x Ring Dips


*Bear Complex: Power Clean + Front Squat + Push Press + Back Squat + Push Press = 1 Rep

Monday (2019MAY27) – “Murph”

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

9:30AM Class Only Today.



1 Mile Run

100x Pull Ups

200x Push Ups

300x Air Squats 

1 Mile Run


Partition Pull Ups, Push Ups, & Air Squats as needed. Start & finish with a 1 Mile Run. If you’ve got a 20# vest or body armor, wear it.


CFWT will modify the workout to include everyone that wants to participate. We can do the workout in teams or as individuals. Just show up!

Saturday (2019MAY25) – “Team Zembiec”

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.


“Team Zembiec”

30min AMRAP (Teams of 2):

11 Back Squats 185/125#

7 Burpee Pull Ups

400m Run (As a Team)