Workout of the Day

CFW WOD (1) WOD For Reps Tabata back squats (95/65) Rest 1 minute Tabata L-sit Rest 1 minute Tabata squats […]

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 Time (30 min) 1000m Run 12 Wallwalks 90 DB Snatch (50/35) 12 Wallwalks 1000m Run […]

CFW WOD (1) WOD Teams of 2 10 Rounds – For Time (35 min) 10 Power Cleans (135/95) 15 Calorie […]

CFW WOD CFW ANNIVERSARY WOD “”MURPH”” Rx For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 […]

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 For Quality (15 min) 10 sets of 1 Weighted chest-to-bar pull-up 1 Weighted dip Note: The […]

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) WOD Time Cap (40 minutes) “”Barbara Ann”” 5 rounds, each for time, of: 20 handstand push-ups 30 […]

CFW WOD (1) STRENGTH Back Squat 2 rounds of 5-3-1 Tempo (4-0-X-2) (4 sec down, 0 sec hold, explode up, […]

CFW WOD (1) SUNDAY FUNDAY In Partners… 50 Rounds – For Time (40 min) 2 Burpees 3 DB Snatch (50/35) […]

CFW WOD (1) WOD AMRAP 25 200m Run (2 laps) 16 Kettlebell Swings (24/16) 8 Strict Handstand Push-ups 100m Run […]

CFW WOD (1) WOD On a running clock… PART 1 (0:00-10:00) For Time (10 min) 60 Wallball Shots (20/14) 40 […]

CFW WOD (1) WOD AMRAP 30 50/40 Calorie Row 800ft Reverse Sled Drag (45/35lb plate) 50/40 Calorie Bike 90 sec […]

CFW WOD (1) STRENGTH Strict Press Build to a heavy single (2) WOD For Time (15 min) “”Grippy Annie”” Rx […]