Workout of the Day

CFW WOD (1) BENCHMARK For Load (20-25 min) With a running clock, every minute perform 1 lift and add 10 […]

CFW WOD (1) WOD In Pairs… 20 Rounds – For Time (30 min) 100m Row 6 DB Squat Clean (50/35) […]

CFW WOD (1) BENCHMARK “”Cindy”” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups […]

CFW WOD (1) STRENGTH Front Squat 2 rounds of 5-3-1 Note: Build up in weight after each set and round. […]

CFW WOD (1) STRENGTH 10 sets of 1 Weighted chest-to-bar pull-up 1 Weighted dip Note: The intent of the workout […]

CFW WOD (1) GYMNASTICS AMRAP 10 – For Quality 3 Strict False Grip Ring Pull-ups 3 Ring Dips 3 Strict […]

CFW WOD (1) WOD For Reps (18 min) 3 minutes of Calorie Row 3 minutes of Handstand Push-ups 3 minutes […]

CFW WOD (1) STRENGTH Overhead Squat 5×2 (Pause at the bottom for 6 sec) Note: Focus on maintaining perfect positioning […]

CFW WOD (1) WOD Teams of 2 AMRAP 30 200ft Sled Push (4/3x45lbs) 30 sec Handstand Hold 200ft Sled Push […]

CFW WOD (1) WOD AMRAP 30 3 handstand push-ups 2 bar muscle-ups 1 power clean ♀ 135 lb ♂ 205 […]

CFW WOD (1) STRENGTH Overhead Squat 3-3-2-2-1-1 Note: Focus on maintaining perfect positioning throughout the entire squat. (2) WOD AMRAP […]

CFW WOD (1) STRENGTH 7 sets of 3 Bench Press 3 TNG Axle Bar Deadlifts Note: The intent is to […]

CFW WOD (1) OLYMPIC LIFT Every 2 minute x 5 3-Position Squat Snatch (Floor, Hang, Hi-Hang) Note: Focus on maintaining […]

CFW WOD (1) WOD 2 Rounds – For Time (30 min) 500-300-100m Run 12-8-4 Burpee Box Jump Overs (24/20) 6-4-2 […]

CFW WOD (1) STRENGTH Back Squat 2 rounds of 5-3-1 Note: Build up in weight after each set and round. […]