Thursday the 12th of December

Density 30 minutes of: 10 to 15 seated dumbbell shoulder press 20 backrack lunges 10 to 15 croc rows each arm 20 situps or 5 to 15 ghd situps 15 cal machine Aerobic capacity 5k row or 10k bike Recovery [...]

Leave a comment

Wednesday the 11th of December

Barbell skill – squat clean + push jerk every 90 seconds for 6 rounds do 1 squat clean + 1 hang squat clean + 1 push jerk – add weight each round if technique is good Workout 21/15/9/15/21 Wallballs 9/6kg [...]

Leave a comment

Tuesday the 10th of December

1. 5 by 20 meter barbell back rack walks – 2 to 3 minutes recovery between each The bar starts in a rack with well over your 1 rep max back squat weight loaded. Unrack the bar facing the rack [...]

Leave a comment

Monday the 9th of December

Every 3 minutes for 5 sets do: 4 deadlift + 8 pushpress Choose a weight on both movements that you can maintain good form and go straight from the deadlift into the pushpress 13 to 18 minutes – rest 18 [...]

Leave a comment

Wednesday the 4th to Friday the 6th of December

We lost our good friend Paul on Sunday guys and the funeral is On Wednesday at 10am so there will be no 10am class as a mark of respect to Pauls family. The gym will be open until 930am and [...]

Leave a comment

Tuesday the 3rd of December

Skill – 10 minutes monkey bar practice Workout AMRAP 15 minutes 5 hang power cleans 60/40kg 10 burpees 15 box jumps Overtime 21/15/9 Assault bike cals Ghd situps Kettlebell swings 24/16kg

Leave a comment

December the 2nd 2019

This one is for our bro Paul, part of CFW from day 1 until the end. Paul 9 rounds – the amount of years Paul is training at CFW 1 rope climb 12 deadlifts 75/50kg 19 wallballs 9/6kg Keep your [...]

Leave a comment

Monday the 25th to Friday the 29th of November

Monday Every 3 minutes for 5 sets do: 4 deadlift + 8 pushpress Choose a weight on both movements that you can maintain good form and go straight from the deadlift into the pushpress 13 to 18 minutes – rest [...]

Leave a comment

Monday the 18th to Friday the 22nd

Monday Every 3 minutes for 5 sets do: 4 deadlift + 8 pushpress Choose a weight on both movements that you can maintain good form and go straight from the deadlift into the pushpress 13 to 18 minutes – rest [...]

Leave a comment

Monday the 11th to Friday the 15th of November

Monday Every 3 minutes for 5 sets do: 4 deadlift + 8 pushpress Choose a weight on both movements that you can maintain good form and go straight from the deadlift into the pushpress 13 to 18 minutes – rest [...]

Leave a comment