Our daily WOD (Workout of the Day) will be posted here.

Thursday

Strength:
Power Clean
3-3-3-3-3

Use the heaviest weight you can for each set
Rest as needed between sets

WOD:
AMRAP in 12mins of:
20/15 Cal Row
40 Singles
20/15 Handrelease Push Ups

Accessory Work:
Coaches Choice

Youth Strength & Conditioning @ 4:30pm

Wednesday

WOD:
3rds for Time:
20 Wall Balls (20/14)
15 Pull Ups 10 Deadlifts (225/155)
-Rest 5mins-
3rds for time:
10 Deadlifts (225/155)
15 Pull Ups
20 Wall Balls (20/14)

Accessory Work:
Coaches Choice

Tuesday

WOD:
For Time:
1000m Row
50 GHD’s
50 Wall Balls (20/14)
50 KB SDLHP (70/53)
50 DB Push Press (50/35)
1000m Row

Youth Strength & Conditioning @ 4:30pm

 

Monday

WOD:
For Time:
Teams of 2
80-60-40
Burpee Box Jump Overs (24/20)
400m Run-Together
*Only one person working at a time

Accessory Work:
Coaches Choice

Friday

Happy Birthday Carly (Sunday)!!

Strength:
Front Squat
5-5-3-3-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:
For time
15-12-9-6-3
Ring Dips
Pull-Ups
200m Run

Join us tomorrow for Group @ 9am!

 

Thursday

WOD:
Teams of 2

For Time:
50 Deadlift-Pick Load (heavy)
100 Double Unders
50 Toes 2 Bar
800m Run (together)
50 Toes 2 Bar
100 Double Unders
50 Deadlifts

Accessory Work:
Coaches Choice

 

Youth Strength & Conditioning @ 4:30pm

Wednesday

WOD:
AMRAP in 20mins of:
7 Hang Power Snatch (95/65)
7 Burpees
200m Run

Accessory Work:
Coaches Choice

Tuesday

Strength:
Spend 10-15mins to find your 1 Rep Max

Push Press

WOD:
5rds
60 Sec L-Sit Hold
30/25 Cal Row

Each round, accumulate 60sec holding L-Sit

Youth Strength & Conditioning @ 4:30pm

Monday

Happy Birthday to Josh G. & Julie M. (yesterday)!!!

WOD:
For Time:
50 Wallballs (20/14)
15 Power Cleans (135/95)
50 Wallballs
10 Power Cleans
50 Wallballs
5 Power Cleans

Accessory Work:
Coaches Choice

Friday

Happy 4th anniversary w/ CFM John B!

Happy Birthday Ross!!

WOD:
“Loredo”
6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
400m Run
*Consider 3rds or half reps

Join us tomorrow for Group @ 9am!

Thursday

Happy 1yr with CFM Kim & Tristan!!

WOD:
AMRAP in 14mins of:
5 Toes to Bar
10 Burpees
15 Box Jumps (24/20)

Accessory Work:
Coaches Choice

Youth Strength & Conditioning @ 4:30pm