Workout of the Day

CFW WOD (1) WOD AMRAP 20 5 Handstand Push-ups 10 L-Pull-ups 15 Walking Lunge Steps Note: The goal of todays […]

CFW WOD (1) STRENGTH 1+1/4 Front Squat 5×2 Note: The goal of the strength piece is to build speed out […]

CFW WOD (1) WOD 5 rounds for time (22 min) 75 Double-unders 15 left-arm kettlebell snatches, (24/16) 15 right-arm kettlebell […]

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 Reps (18 min) 3 minutes of Ground-to-overhead (185/125) 3 minutes of Toes-to-bar 3 minutes of […]

CFW WOD (1) STRENGTH Overhead Squat 5×2 (Pause at the bottom for 4 sec) Note: Focus on maintaining perfect positioning […]

CFW WOD (1) WOD Teams of 3 For Time (35 min) 1500m Row 1000ft Farmers Carry (24/16) 45 Medball Toss […]

CFW WOD (1) WOD 15 Rounds – For Time (30 min) 3 Power Cleans (205/145) 9 Push-ups 15 Box Jumps […]

CFW WOD (1) STRENGTH Overhead Squat 3-3-1-1 Note: Focus on maintaining perfect positioning throughout the entire squat. (2) WOD For […]

CFW WOD (1) STRENGTH 5 sets (20 min) 3 Bench Press 3 Axle Bar Deadlifts 3 Weighted Horizontal Ring Pull-ups […]

CFW WOD (1) WOD For Time (25 min) 100-200-300-400-500m Run 10-20-30-40-50 Dual KB Deadlifts (24/16) 5-10-15-20-25-30 Toes-to-bar Note: The goal […]

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) WOD Teams of 3 For Time (40 min) 50 Burpee Over Wall (48/40) 50 Kettlebell Swings (32/24) […]

CFW WOD (1) WOD AMRAP 20 1-2-3-4-5… Strict Pull-ups 2-4-6-8-10… Strict Barbell Press (45/35) 3-6-9-12-15… BB Back Rack Walking Lunge […]

CFW WOD (1) STRENGTH 1+1/4 Front Squat 5×3 Note: Build up in weight after each set and round. Focus on […]