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

Friday

WOD:
For Time:
Angie

For Time:
100 Pull-ups
100 Push-ups
100 Sit-up (abmat)s
100 Air Squats

Please join us tomorrow for Group @ 9am!

Thursday

WOD:
AMRAP in 12mins of:
12 Power Snatch (95/65)
24 Wall Balls (20/14)

Accessory Work:
10 Rounds
30 Sec. Hollow Hold
30 Sec. Squat Hold

Youth Strength & Conditioning @ 4:30pm

 

Wednesday

Strength:
EMOM for 6mins
Perform 5 Back Squats @ 75-80%

WOD:
For Time:
30-20-10
Cal. Row
Bench Press (135/95)

Accessory Work:
Coaches choice

Tuesday

Happy 5yr anniversary Josh Brown & Happy 1yr anniversary Duane with CFM!

WOD:
Moore (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
1 Rope Climb (Sub 10 pull-ups)
Run 400m
Max Rep Handstand Push-ups (Sub off the box or DB push press)

In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department,
died on January 26, 2011 To learn more about Moore click here

Accessory Work:
Coaches Choice

Youth Strength & Conditioning @ 4:30pm

Monday

Strength:
Push Press
Spend 10mins to work up to a Heavy Triple

WOD:
For Time:
30 Front Squats (115/75)
30 Burpee Box Jump Overs (24/20)
30 Front Squats (115/75)

Accessory Work:
Coaches choice

Friday

WOD:
Teams of 2

For Time:
1000m Row
200 Double Unders
100 Bench Press (135/95)
100 Power Snatch (95/65)
100 Goblet Squats (53/35)
200 Double Unders
1000m Row

One works while one rests

Please join us tomorrow for Group @ 9am!

Thursday

WOD:
AMRAP in 12mins of:
3 Rope climbs (Sub 10 Pull-ups or 10 Ring Rows)
10 STOH-Pick load

Accessory Work:
Coaches choice

 

Youth Strength & Conditioning @ 4:30pm

Wednesday

Strength:
Spend 10mins to find your 1RM Push Press

WOD:
For Time:
21-15-9
Deadlift (225/155)
400m Run

Accessory Work:
Coaches choice

Tuesday


For Time:
150 Double Unders (2mins of practice)
75 Wall Balls (20/14)
50 Toes to Bar (Count every attempt/knee ups)
75 Wall Balls (20/14)
150 Double Unders (2mins of practice)

Accessory Work:
Coaches Choice

Youth Strength & Conditioning @ 5pm