Workout of the Day

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

CFW WOD (1) SUNDAY FUNDAY AMRAP 25 50 Calorie Assault Bike (Accumulated) 20 Synchro Plate Ground-to-Overheads (25/10lbs) 20 Synchro Burpees […]

CFW WOD (1) WOD 5 Rounds – For Time (28 min) 400m Run 5 Back Squats @ 70-75% 15 Ring […]

CFW WOD (1) GYMNASTICS STRENGTH Accumulate in any order, set, rep (15 min) 30 Strict Pull-ups (4 sec negatives) 90 […]

CFW WOD (1) WOD For Total Reps (36 min) 30 sec ON, 30 sec OFF Squats Assault Bike Situps Wallball […]

CFW WOD (1) STRENGTH 4×5 Strict Press (15 min) *4 sec descents* Note: The goal of todays workout is to […]

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

CFW WOD (1) BENCHMARK 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) GYMNASTICS EMOM 12 – For Quality 1st – 30 sec of Arch Hold 2nd – 30 sec […]

CFW WOD (1) METCON 2 Rounds – For Time (28 min) 21 Calorie Row 21 Burpees 21 Dual KB Farmer […]

CFW WOD (1) STRENGTH Back Squat (20 min) Build to a heavy 5 RM Note: Goal is to find a […]

CFW WOD (1) SUNDAY FUNDAY For Time (with a Partner) (30 min) 2,000 meter Row 50 Thrusters (95/65 lb) 50 […]

CFW WOD (1) BENCHMARK “”Mary”” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 […]