We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More


CFW Weekly Update for February 16, 2020

[et_pb_section fb_built=”1″ _builder_version=”3.22″ collapsed=”off”][et_pb_row _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” collapsed=”off”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.0.6″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” z_index_tablet=”500″ hover_enabled=”0″ text_text_shadow_horizontal_length_tablet=”0px” text_text_shadow_vertical_length_tablet=”0px” text_text_shadow_blur_strength_tablet=”1px” link_text_shadow_horizontal_length_tablet=”0px” link_text_shadow_vertical_length_tablet=”0px” link_text_shadow_blur_strength_tablet=”1px” ul_text_shadow_horizontal_length_tablet=”0px” ul_text_shadow_vertical_length_tablet=”0px” ul_text_shadow_blur_strength_tablet=”1px” ol_text_shadow_horizontal_length_tablet=”0px” ol_text_shadow_vertical_length_tablet=”0px” ol_text_shadow_blur_strength_tablet=”1px” quote_text_shadow_horizontal_length_tablet=”0px” quote_text_shadow_vertical_length_tablet=”0px” quote_text_shadow_blur_strength_tablet=”1px” header_text_shadow_horizontal_length_tablet=”0px” header_text_shadow_vertical_length_tablet=”0px” header_text_shadow_blur_strength_tablet=”1px” header_2_text_shadow_horizontal_length_tablet=”0px” header_2_text_shadow_vertical_length_tablet=”0px” header_2_text_shadow_blur_strength_tablet=”1px” header_3_text_shadow_horizontal_length_tablet=”0px” header_3_text_shadow_vertical_length_tablet=”0px” header_3_text_shadow_blur_strength_tablet=”1px” header_4_text_shadow_horizontal_length_tablet=”0px” header_4_text_shadow_vertical_length_tablet=”0px” header_4_text_shadow_blur_strength_tablet=”1px” header_5_text_shadow_horizontal_length_tablet=”0px” header_5_text_shadow_vertical_length_tablet=”0px” header_5_text_shadow_blur_strength_tablet=”1px” header_6_text_shadow_horizontal_length_tablet=”0px” header_6_text_shadow_vertical_length_tablet=”0px” header_6_text_shadow_blur_strength_tablet=”1px” box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px”]

​CFW Weekly Update for February 16, 2020


I hope everyone enjoyed the testing.  There has been a lot of new levels that have been achieved.  So look out for some overall level certificates to be coming out this week.



This week we have Snatches on Monday, Deadlifts on Wednesday, and Thrusters on Friday.

Monday Is going to be our Team workout.                

Tuesday is a Heavy Breathing → Muscular Burn Workout and Knee & Hip Prehab.  Warmup is a Monostructural Tabata & Air Squat/Pushup Prep.  Prep is Rowing and Airbike Review.   Workout is Two 6 min AMRAPs, the First is Row with Ring Pushups in Remaining Time, the Second is Airbike with Air Squats in Remaining time, both done Twice.  Finisher is Knee & Hip Prehab.  Extra Credit is Core & Stretching.

Wednesday it’s Deadlift and a Bodybuilding Workout.  Warmup is Deadlift Prep.  Deadlift is Building to a Heavy 3 Reps No TnGPrep is Movement Demo & Review.   Workout is 1:00 of Single Leg Kb DL into 1:00 Side Plank.  Extra Credit is Upper Body Bodybuilding.                 

Thursday will be a Breathe & Burn Workout.  Warmup is Huddle GamePrep is Movement Review & Practice.   Workout is Filthy Fifty  Extra Credit is Aerobic Flushing.                 

Friday is Thrusters and a Muscular Burn Workout.  Warmup is Thruster Prep.  Prep is HSPU Review & Practice.  Thrusters are Building to a Heavy Set of 3.   Workout is 100 Front Squats with a HSPU Penalty on every Break.  Extra Credit is Aerobic Flush & Shoulder Prehab.                 

Saturday is a Breathe & Brace Workout.  Warmup is In Partners with a Medball.  Prep is Clean Progressions.   Workout is Ascending Reps of Heavy Power Cleans with Burpee over Bar & Running after each set.  Extra Credit is Lower Body Mobility.


Monday –  Team workout!

Tuesday – Running  / Cardio; burpee broad jumps, wall balls, row/bike, box jumps, farmer carry

Wednesday – Upper Body / Cardio; tricep dips, single are ring rows, skipping, DB bench press, bent over row, row/bike

Thursday –  Full Body; single arm devils press, run, row relay

Friday –  Lower Body Strength; sled drag, goblet squats, single arm strict press, step ups, B-stance deadlift

Saturday – run/row/bike, burpees, ring rows, sit ups, KB swings, knee raises, box jumps, DB press, DB snatch

Sunday – Planks, Renegad Rows, Arnold Press, Kb Swings, DB Push press, Skipping





Free Intro

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

fill out the form below to get started!

Take the first step towards getting the results you want!