January 29, 2015

Upcoming events:

  • The January CFWP Goal Setting Workshop went so well that the core group of attendees is doing another Workshop this Saturday, 1/31 @ 730am.  Everyone welcome!
  • Sunday Open Gym is back! 11am-12pm!
  • Short Stories, Tall Beers will meet for the first time next Thursday 2/5, 7pm at the Historian. Click the link to find out what you're reading, and thanks Matt V for organizing!


  • Deadlift, work up to a heavy 3
  • Handstand walking practice between sets
  • Alternate between movements every 90 seconds


16 minute Rotating EMOM of

  • 15 Deadlifts, 185#/135#
  • 12 Box jumps, 30"/24"
  • 9 C2B Pullups
  • 6 Strict HSPU

40 sec time cap each minute.  If you can easily make the allotted reps in under 30 seconds, complete a max effort for the movement in 30 seconds.