No Excuses!

Bill is probably one of the most dedicated people I know. Even with his recent shoulder surgery, he still makes time to get his workouts in and offers no excuses. What you can expect from Bill is genuine hard work. He is a great example to have at CFFW and pushes others around him to work hard. Thanks again for choosing to be part of the CFFW  community Bill!

 

 

Wednesday's WODs

Level 1

Strength: Front Squat.

5-4-3-2-1

*Score is sum of total weight for each set.

*Only allowed 1 attempt per set.

*Failed set results in a “0″.

Example: set 1 @ 135, set 2 @ 155, set 3 @ 175, set 4 @ 185, set 5 @ 200 = 850

then,

8 minute time cap

30 Wall Walks

*Start with 5 burpees and perform 5 burpees every minute until finished with wall walks.

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Elements

Skill: Push Press

then,

10 KB Swings, (35/25)

5 Push Press, (65% of 1 rep max)

10 Rounds