9/17/2016

Use a heavier KB weight than you normally would for workouts, even if you need to do Russian swings (to eye level). We want to practice swinging a heavier bell so it gets easier over time! Try not to use the run as “rest” – actually run!

5 rounds for time:
400m run
20 wall balls, 20/14#
15 KB swings, 70/53#

POPULAR POSTS

The Murph Challenge 2023

Each year for Memorial Day we host an Event here at CFC called “Murph” or officially “The Murph Challenge”.  “Murph” is a Hero workout, performed

May 2023 – What’s In The Box

Ladies Night – Last Call Calling all CFC Ladies! It’s not too late to show up for tomorrow night’s Ladies Night!  The event starts at

May Wendler Cycle

FIVE, THREE, ONE, GAINS!Strength and muscle building are two important aspects of fitness that many people strive to improve. While there are many different training

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!