Workout of the Day

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

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

CFW WOD (1) PARTNER WOD For Time (30 min) 50 Partner Deadlift (135/95) 10 Synchro Burpee Over Bar 40 Partner […]

CFW WOD (1) WOD 3 Rounds – For Time (30 min) 1000m Run (10 laps) 15 Power Cleans (185/125) 5 […]

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) ACCESSORY 4 sets – For Quality (10 min) 5+5 Bulgarian Squats 5+5 Single Arm Kettlebell Press Rest […]

CFW WOD (1) STRENGTH 5×3 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 Strict Toes-to-bar, Slow Negatives 90 sec L-sit Hold […]

CFW WOD (1) METCON EMOM 24 1st – 8-15 Calorie Assault Bike OR Row 2nd – 6-12 Burpee Box Jump […]

CFW WOD (1) PARTNER WOD AMRAP 30 8 Dumbbell Hang Clean and Jerks (50/35) 10 Medicine Ball Squat Jumps (20/14) […]

CFW WOD (1) WOD 5 rounds (36 min) 15 Knees-to-elbows 15 Push Press (115/85) 1,000/850-m row Note: The goal of […]

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

CFW WOD (1) WOD AMRAP 25 Choose any reps, sets, order…. Inverted Burpees Ring Pull-ups Reverse Walking Lunges V-Sits 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) GYMNASTICS STRENGTH AMRAP 10 3 Strict Handstand Push-ups (4 sec negatives) 6 Banded Pull-aparts 9 Hollow Rocks […]