Bill (Photo by Lisa Doane) WU: Strength 1: Bear Complex Work to a heavy set in 6 sets *Not “Flow”. PC+FS+PP+BS+PP* Strength 3: Snatch Grip DL 5×5 *Keep butt down, chest high and open, bar pulled back. Use your legs* Strength 4: Seated Military Press behind the neck 3×10 Core: 50 Partner Med Ball situps 50...Read More
Our own Coach Sav…She’s an odd one but we love her! WU: 500m Row Couch Stretch Scorpion x10 Pigeon Stretch Scap Push Up x10 Goblet Squat x10 SS: Back Squat 10RM WOD: 21-15-9 Snatch (95/65) Box Jump (24/20) Toes-2- BarRead More
WU: 400m Tire carry In teams of 3-4 Athletes, safely carry a tire around our 400m Course Mob: CC WOD: For Time With a Partner complete 150 Thruster 95#/65# and 150 bar facing Burpee Partner can divide up the work how they would like Only one CFL Athlete can be in action at a time...Read More
WU 3 Rnds Not for Time: -100m Jog, 15 V-sits, 15 Air Squats, 15 Jumping Jacks Mob Banded Hip and Shoulder work WOD “Christine” 3 Rnds For Time of 500m Row 12 BW Deadlift 21 Box Jump Conditioning: 400M Medicine ball Jog (must start within 1 Min of finishing WOD)...Read More
Alias and ladies (Photo by Lisa Doane) WU: -400m Run -7 Sun Salutations -400m Barbell carry (95/65) -Foam Roll For Time: Cash in– 50 Step ups (25/15) (total) 50 Handlift Push up 50 Air Squat 50 Pull-up 50 Lunges (total) Cash out– 50 Step upsRead More
(Photo by Lisa Doane) WU: Dynamic WU, CC Mobility WOD: 11 min on the clock Run 400 M Rest 1 min Run 800 M Rest 1 min AMRAP Wall Ball Shots SS: Overhead Squat 5×5 Find 5 RMRead More
WU: 400M Jog, 3 Min AMRAP of DU Practice, 25 Good Morning Strength: DB 1 Arm Strict Press 3×8 WOD: “Burpee Annie” 50-40-30-20-10 of Dubs, Sit-ups, and Burpee Mobility: Runners Lunge, Cresent, Childs poseRead More
Coach Adam doppleganger. WU: 800m run 10 T’s & W’s 10 Monster walks 10 Pigeon switches 5 Hang-2-active/front lever practice 5 Skin-the-cats Pt 1: Find 4 RM Weighted pull-up *or the hardest version of 4 reps. Examples are finding the lightest band, finding the lowest setting on ring rows, or adding weight to chest while...Read More
Sav. (Photo by Lisa Doane) WOD: Deck o’ Cards *Teams of 3-4, Teams choose their BW movements to each suit. Write the exercises on the board. All Jokers are a 200m run.*Read More
