Workout of the Day

CFW WOD (1) SUNDAY FUNDAY Teams of 3 For Time (30 Minute Cap): 120 Power Snatches (75/55) 120 Box Jump […]

CFW WOD (1) WOD “”Randy Savage”” 5 Rounds (25 min) 3 Rounds of “”Macho Man”” (175/125) 5 Toes to Bar […]

CFW WOD (1) GYMNASTICS EMOM 9 (30 sec on, 30 sec off) 1st – Hollow Hold 2nd – Reverse Bear […]

CFW WOD (1) AMRAP 20 3 RS Turkish Get-up (24/16) 10 Crossbody Situps 3 LS Turkish Get-up (24/16) 10 Crossbody […]

CFW WOD (1) STRENGTH Deadlifts (20 min) 5×5 TNG Deadlifts (4 sec negatives) Compare to June 29th Note: Focus on […]

CFW WOD (1) GYMNASTICS AMRAP 10 – For Control 3 Strict Deficit Handstand Push-up 5 Bent Over Dual DB Rows […]

CFW WOD (1) METCON 5 Rounds – For Consistency (36 min) AMRAP 4 / Rest 4 min 15 Bar Facing […]

CFW WOD (1) SUNDAY FUNDAY AMRAP 30 100ft Team Sled Push (Start with 5 Plates) 20 Calorie (of choice) 20 […]

CFW WOD (1) WOD For Time (35 min) 1000-800-600-400-200m Run 20-16-12-8-4 Toes-to-bar 10-8-6-4-2 Squat Cleans Squat Clean Ladder 1st – […]

CFW WOD (1) GYMNASTICS STRENGTH Accumulate in any order, set, reps… (15 min) 20 Strict Pull-ups (6 sec pause half-way) […]

CFW WOD (1) WOD EMOM 25 1st – 5-8 Deadlifts (5-10lbs more on one side) 2nd – 10-20 Alternating Reverse […]

CFW WOD (1) STRENGTH 5-5-3-3-2-2 Strict Press (18 min) *4 sec descents* Note: The goal of todays workout is to […]

CFW WOD (1) GYMNASTICS Accumulate in any order, set… (15 min) 30 Crossbody Strict Toes-to-bar, Slow Negatives 2 min of […]

CFW WOD (1) METCON EMOM 28 1st – 30-50 Doubles OR 90-150 Singles 2nd – 5-10 Strict Handstand Push-ups 3rd […]

CFW WOD (1) SUNDAY FUNDAY AMRAP 32 2 Front Squats (85% of 1 rep max) 6 Burpee Box Jump Overs […]