Workout of the Day

CFW WOD (1) WOD AMRAP 20 2 Squat Snatch (115/85) 4 Handstand Push-ups 8 Box Jumps (24/20) 10/8 Assault Bike […]

CFW WOD (1) GYMNASTICS EMOM 9 (30 sec on, 30 sec off) 1st – Body Tightener Hold 2nd – Rower […]

CFW WOD (1) WOD For Time (25 min) 20/15 Calories + 15-12-9 Dual KB Gorilla Rows Tricep Push-ups (Diamond Push-ups) […]

CFW WOD (1) STRENGTH Deadlifts (20 min) 4×10 TNG Deadlifts Note: The goal of todays deadlifts is to build lower […]

CFW WOD (1) METCON AMRAP 30 600m Row 20 Wallballs (20/14) 16 CTB Pull-ups 300m Row 10 Wallballs 8 CTB […]

CFW WOD (1) SUNDAY FUNDAY 10 Rounds (with a Partner) – For Time (40 min) 5 Dual DB Devil Press […]

CFW WOD (1) WOD AMRAP 40 Run 800 meters 10 Squat Cleans (205/145) Run 800 meters 50 sit-ups Note: The […]

CFW WOD (1) GYMNASTICS STRENGTH Accumulate in any order, set, rep (15 min) 30 Strict Chest-to-bar Pull-ups 90 sec Handstand […]

CFW WOD (1) WOD Start and end with any tabata. Tabata Alternating Arch Raises – Rest 1 min – Tabata […]

CFW WOD (1) STRENGTH 7×2 Strict Press (15 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 Ring Dips 3rd – […]

CFW WOD (1) PARTNER WOD Complete as many rounds as possible in 25 min 8 strict L pull-ups 12 ring […]

CFW WOD (1) WOD 5 rounds for reps of: 1 minute of box jumps, 24-in. box 1 minute of wall-ball […]

CFW WOD (1) STRENGTH Deadlifts (20 min) 5×5 TNG Deadlifts (4 sec negatives) Note: Focus on a controlled descent on […]