alison h 3
Alison H. performing push-ups during Monday’s metcon. Alison has seen extraordinary results since starting with CFW in August 2014. She has shared her experience with us. CLICK HERE to read about Alison’s journey.


Deadlift – Work up to a heavy triple


3 rounds of:
400 meter run
30 Kettle bell swings
30 pull ups

CFW Supplemental
Run 1.5 miles for time