Daily WOD

Strength: 8…6…4…2 of: Bench Press Metcon: 5 Rounds of: 3min AMRAP of: 12cal Run 10m Burpee Broad Jump 12 Bench Press…135/95 12 Med Ball Knees... Read More

Strength: 8…6…4…2 of: Deadlift Metcon: 8 Rounds of: 18/13cal Row 8 Devils Press…50/35’s 1min Rest For Time (20min Time Cap) New toys!!!

Strength: Every 2min for 10min of: 5 OHS 8 Strict Chest to Bar Pull Ups Metcon: 18…15…12…15…18 of: Ski Cals OHS…95/65 For Time (10min Time... Read More

Strength: 5…4…3 of: Deepest Deficit HSPU Axle Bar Clean Metcon: 3 Rounds of: 5min AMRAP of: 12 Axle Cleans…160/110 15cal Bike 18 HSPU…(2) 45’s 2min... Read More

Strength: 5min EMOM of: 3 Thrusters Metcon: 3 Rounds of: 30/20cal Row 25 Thrusters…95/65 20 Chest to Bar Pull Ups (or use 15 Ring/Bar Muscle... Read More

**NO CFKIDS TODAY** 5 Rounds of: 25/20cal Row 25/20cal Bike 25 Snatch…75/55 25 Sit Ups For Time

2 Rounds of: 42 Bench Press…135/95 42/36cal Bike 42 S. Arm DB Clean n Jerk…75/55 120m Farmers Carry…97/70 21/18cal Ski For Time

Strength: 8mins to work up to a heavy Snatch Metcon: 18…15…12…9 of: Snatch…135/95 Burpee Over Bar (15/12cal Ski after each set) For Time (16min Time... Read More

Auxiliary: 1min…:45sec…30sec of: Hollow Body Hold Rt Side Plank Hold Lf Side Plank Hold Metcon: 2 Rounds of: 8min AMRAP of: 24cal Row 24 KB... Read More

Strength: 6…4…2 of: Thruster Strict Chest to Bar Pull Up Metcon: 4 Rounds of: 18/15cal Bike 15 Thrusters…115/75 18 Chest to Bar Pull Ups 1min... Read More

Strength: 8…6…4…2 of: Deficit Deadlifts @ 70% (standing on 2 45# plates) Bench Press Metcon: 3 Rounds of: 5min AMRAP of: 21/14cal Row 7 G.I.... Read More

Strength: 6…5…4…3 of: Box Squat @ 70% to a 12″ stack of plates or box Strict HSPU (pause at the bottom) – Do 6 of... Read More

4 Rounds of: 30cal Run 30/21cal Ski 120m Sled Push…45/25 30 KB Swings…70/53 1min Rest For Time

2 Rounds of: 8min AMRAP of: 12cal Ski 9 Shoulder Press…135/95 6 Deadlift…345/245 3 G.I. Janes 4min Rest For Total Reps

Strength: 5min EMOM of: Strict Weighted Chin Over Bar Pull Up Metcon: 5 Rounds of: 15cal Treadmill 18 Pull Ups 21 Goblet Squats…70/53 1min Rest... Read More

Strength: 5min EMOM of: 2 Snatch High Pulls 1 Snatch Metcon: 27…21…15…9 of: Snatch…95/65 Dips Med Ball Knees to Chest…20/14 For Time (16min Time Cap)

Strength: Fastest 60m Sled Push Time…315/225 Metcon: 34/27cal Ski Erg 55 Wall Balls…20/14…10/9 34 KB Swings…70/53 90m Sled Push…225/180 34 Toes to Bar 90m Sled... Read More

Strength: 8…6…4 of: Sumo Deadlift (85% 1RM) Negative Toes to Bar Metcon: 2 Rounds of: 7min AMRAP of: 50/40cal Row 30 Deadlift…185/125 20 Burpee Over... Read More

Strength: 6…4…2 of: Back Squat @ 85% 1RM HSPU (use a more difficult standard than you will use for the workout) Metcon: 27…21…15…9 of: Back... Read More

2 Rounds of: 50cal Run 50/40cal Ski 50/40cal Row 50/40cal Bike (Every 3mins 3 Burpee Bar Touch, 3 G.I. Janes, 3 Chin Ups) For Time

3 Rounds of: 4min AMRAP of: 12/9cal Bike 9 Bench…185/125 6 Snatch…165/115 4min Rest For Total Reps

Strength: 10…8…6…4 of: Shoulder Press (80% of 1RM) Weighted Chin Ups Metcon: 27/40m…21/30m…15/20m…9/10m Chest to Bar Pull Ups OH Walking Lunge…45/25 For Time (12min Time... Read More

Strength: 8mins to work up to a heavy Clean Metcon: 5 Rounds of: 3min AMRAP of: 11 KB Swings…70/53 9cal Ski 7 Cleans…165/115 5 Burpee... Read More

Strength: 10…8…6…4 of: Deadlift…80% 1RM Strict Weighted Dip Metcon: 6 Rounds of: 18/15cal Bike 18/15cal Row 15 Heavy Wall Balls…30/20…10/9 1min Rest For Time (22min... Read More

** 9:00am and 10:30am Class Only** With a partner complete the following: 2 Rounds of: 8min AMRAP of: 20 Chest to Bar Pull Ups 19... Read More

**CLASSES AT 6am, 7:30am, 9:am and 12pm** 50/40cal Ski 50 Snatch…95/55 50 Sit Ups 50 HSPU…25’s 50/40cal Bike For Time (15min Time Cap)

**NO EVENING CLASS 12/31** **9:00am and 10:30am CLASS ONLY 1/1/9** 4 Rounds of: 30/20cal Ski 400m Sled Drag…45/25 3min Rest then: 4 Rounds of: 30/20cal... Read More

5 Rounds of: 10 Bench Press…225/155 30m Sled Push…315/225 10 S. Arm KB Snatch…97/70 10 Weighted Chin Ups…50/35 For Time (End of Class Time Cap)

Strength: 10…8…6 of: Negative Toes to Bar Dips (Rest 1min between sets) Metcon: 3 Rounds of: 5min AMRAP of: 40/30cal Row 30 HSPU…45’s 30cal Run... Read More

Auxiliary: 1:30min…1min…:30sec of: Right Side Plank Left Side Plank Flutter Kicks (30sec Rest between each movement) Metcon: 30/20cal Bike 20 Burpee Box Jump Over…24/20″ 40... Read More

**REGULAR SCHEDULE TODAY** Strength: Work up to a heavy Front Squat. Use the heaviest weight you squatted as 100% for the following: 6@90% 4@95% 2@100%... Read More

**9am, 10am and 11am Class ONLY Today** **CLOSED 12/25** 1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups) 2 OHS…95/65 pounds 3 Hang Squat... Read More

5 Rounds of: 25cal Run 25/18cal Ski 25/18cal Row 25/18cal Bike 15 Burpee Bar Touch For Time

8 Rounds of: 8 Bench Press…165/115 8 Deadlift…225/155 8 Hang Clean…165/115 For Time

**HOLIDAY SCHEDULE** 12/24- Monday 9am, 10am and 11am Class “12days of Xmas” workout 12/25- Closed 12/26- Normal Schedule Strength: Work up to a heavy single... Read More

Strength: Work up to a heavy single rep sumo deadlift. Use that weight for the follow percentages. 6@90% 4@95% 2@100% Metcon: 5 Rounds of: 25cal... Read More