Workout of the Day

CFW WOD (1) WOD For Time (35 min) Teams of 3 30 Burpee Over Wall (48/20) 3000/2500m Row 60 Axle […]

CFW WOD (1) WOD For Time (18 min) 1000m Row 60 Toes-to-bar 50 Deadlifts (135/95) 40 Pistol Squats 30 Snatches […]

CFW WOD (1) STRENGTH 1+1/4 Front Squat 7×1 Note: Build up in weight after each set and round. Focus on […]

CFW WOD (1) WOD For Total Reps Tabata Power Cleans (95/65) Rest 1 minute Tabata Jumping Lunges Rest 1 minute […]

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

CFW WOD (1) WOD EMOM 10 – For Total Reps 1st – 20 Double-unders + 9 Deadlifts (225/155) 2nd – […]

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

CFW WOD (1) WOD In Pairs… 20 Rounds – For Time (30 min) 3x50ft Shuttle Run (50ft out, 50ft back) […]

CFW WOD (1) WOD 10 Rounds – For Time (25 min) 3 Power Cleans (185/125) 3 Front Squat 3 STOH […]

CFW WOD (1) STRENGTH Overhead Squat 3×2 Overhead Squat (2 sec hold at the bottom) 3×2 Overhead Lunge Note: Focus […]

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

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

CFW WOD (1) BENCHMARK WOD “Angie” For Time (30 min) 100 Pull-ups 100 Push-ups 100 Situps 100 Squats Note: The […]

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

CFW WOD (1) WOD Teams of 2 6 Rounds – For Total Reps 3 min ON, 3 min OFF 20 […]