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

Monday

WOD:
For Time:
1000m Row

Immediately followed by…

3rds of:
10 Push Presses (95/65)
15 Box Jumps (24/20)

Immediately followed by…

40 Toes to Bar

 

Friday

Happy Birthday Robert Jr (Saturday)!

WOD:
3rds, 1min per station, for Max reps of:
Wall Ball (20/14)
Kettlebell Swing (54/35)
Box Jump (24/20)
Push Press (95/65)
Row Calories
Rest 1 min

Join us tomorrow for Group @ 9am

Thursday

WOD:
Grace
For time:
30 Clean & Jerks (135/95)

 

Youth Strength & Conditioning @ 4:30pm

 

Wednesday

Happy Birthday Rob!

WOD:
Teams of 2
For Time:
1000m Row
80 DB Snatch-Pick Load
70 GHD’s (Sub sit-ups)
60 Thrusters (95/65)
50 HSPU
40 Toes to Bar (Sub toe taps)
1000m Row
Cashout
: 200 Double Unders

Tuesday

Happy Birthday Steve!

Strength:
Bench Press
3-3-3-3-3

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

WOD:
5rds for Time:
200m Run
20 Back Rack Alt. Lunges (95/65)

Youth Strength & Conditioning @ 4:30pm

Monday

Happy Birthday Holly!

WOD:
Wittman
7rds for Time:
15 Kettlebell Swings (54/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)

In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here

Accessory Work:
Coaches choice

Friday

Happy Birthday Tristan & Happy early Birthday Myra (tomorrow)!

WOD:
Fran
For Time
21-15-9
Thrusters (95/65)
Pull Ups

 

Please join us tomorrow @ 9am for Group!

Thursday

Strength:
Shoulder Press
3-3-3
Heavy as possible
Rest as needed
WOD:
4rds for Time:
40 Double-Unders (Count every attempt)
20 Wallballs (20/14)
10 Toes to Bar

Youth Strength & Conditioning @ 4:30pm

Wednesday

WOD:
AMRAP/AMRepsAP in 6mins of:
Row 350/250m
10 Front-Racked Alternating Reverse Lunges (135/95)
Rest 3 minutes, and then…
AMRAP/AMRepsAP in 6mins of:
5 Pull-Ups
10 Box Jump-Overs (24/20)
Rest 3 minutes, and then…
AMRAP/AMRepsAP in 6mins of:
12/8 Cal Row
12 Push-Ups
*Track separately for each part

Tuesday

Happy 1yr Anniversary Melissa w/ CFM!

Strength/Skill:
Four sets of: Snatch-Grip Romanian Deadlift x 6 reps
Rest 60 seconds
Single-Arm Dumbbell Press x 8 reps each
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry,
and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

https://youtu.be/FyK-synJ9fs
https://youtu.be/GBSdjLBL1Tc

WOD:
AMRAP/RepsAP in 9mins of:
12 Kettlebell Swings (54/35)
9 Goblet Squats (54/35)
6 Burpees

Youth Strength & Conditioning @ 4:30pm