Workout Of The Day

Tuesday, January 23rd WOD

Workout for Tue., 1/23:

Warm Up!

WOD –

“Cindy”

20 min AMRAP

5 pull-ups

10 push ups

15 squats

Previous WODs

Wednesday, December 27th WOD

Workout for Wed., 12/27:

Warm Up!

WOD –

Every 5 mins x 5

500m row

Post WOD –

Shoulder Work:

ATYT

Puppy dog

Side plank reach through

Holiday Hours & Schedule Changes

A friendly reminder of changes to our schedule due to the upcoming holidays!

Friday, December 22nd WOD

Workout for Fri., 12/22:

Warm Up!

WOD –

CFBF Benchmark Test 1

For time

1 power clean

1 hang squat clean

1 front rack lunge

6 bar facing burpees

2 power clean

2 hsc

2 lunge

6 bar facing burpees

** ascending by 1 each round until

8 power clean

8 hang squat clean

8 front rack lunge

6 bar facing burpees

Thursday, December 21st WOD

Workout for Thu., 12/21:

Warm Up!

Skill/Strength –

Emom x 12

1 snatch deadlift

1 power snatch

Building

Then at min 15-18

3 power snatch @90%+

WOD –

For time

5 rounds

20 push ups

200m run

10 strict pull-ups

200 m run

Wednesday, December 20th WOD

Workout for Wed., 12/20:

Warm Up!

Strength –

Strict Press

3×3 @ 85%

1×2 @ 87.5%

1×2 @ 90%

%+

WOD –

3 rounds NFT

5 skin the cat

2-5 ub bar mu

:60 bottom ring dip hold or bottom push up hold

5 ring mu kips or 5 pull up negatives

Tuesday, December 19th WOD

Workout for Tue., 12/19:

Warm Up!

WOD –

3 RFT

15 pull-ups

15 thrusters

2 RFT

10 c2b

10 thrusters

1 RFT

5 ring mus

5 clusters

Post WOD –

Crossover Symmetry:

3 rounds

25 flys

7 strict t2b

Monday, December 18th WOD

Workout for Mon.,12/18:

Warm Up!

Strength –

Build to 95%of back squat

Then

2×2@90%

%

WOD –

“Air Squat Annie”

50-40-30-20-10

Air squat

DUs

Ab mat sit-ups

Friday, December 15th WOD

Workout for Fri., 12/15:

Warm Up!

WOD –

21 box jump

21 hang power snatch

21 thrusters

15 box jump

15 HPS

15 thrusters

9 box jump

9 HPS

9 thruster

POST WOD –

Work your weakness!

Thursday, December 14th WOD

Workout for Thu., 12/14:

Warm Up!

Strength –

Strict Press

3×3 @ 85%

1×2 @ 87.5%

1×2 @ 90%

WOD –

2k row

1 mile run

Wednesday, December 13th WOD

Workout for Wed., 12/13:

Warm Up!

Strength –

Crossover Symmetry

3 rounds

21 external rotation each arm

10 scaption

WOD –

“Unknown and unknowable”