Happy Birthday CFWP- 9 Years!


Barbell Warm-up

Olympic Lifting:

Use today as a deload week before next week’s 1RM. You have less rest on these intervals. Focus on good clean reps and hitting your positions.

Every 90sec x 5 sets

Mid-Thigh Clean + Clean


2 sets of Clean Pull x 2 at 10+lbs more than your last set  


CFWP 9 Year Anniversary Workout


5 Power Clean 95/65

5 Front Squat

5 Shoulder to Overhead

5 Burpees

5 Pull-ups

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