Bring a Friend Day! Have a friend that wants to try CFWH? Bring ’em in to any of our classes today!
Partner Workout of the Day: For Time
600m Row (2 x 300m, partner holds slam ball)
40 Ball Slams (partner holds plank)
20 Burpees over your Partner
400m Run with Slam Ball
20 Burpees over your Partner
40 Ball Slams (partner holds plank)
600m Row (2 x 300m, partner holds slam ball)
Cool Down: 3 Rounds
10 Ring Rows
5 Partner Leg Tosses (left, middle, right = 1 rep)
Post your scores to the Whiteboard.
Sleep is one of the most underrated tools to improve performance and recovery. It is so important that early man still slept even though they did not have the secure environment of houses, locks, and security systems. Early man was low on the food chain more prey than predator, and yet from sundown to sunup […]
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We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
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The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
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