W.O.D. (Workout of the Day)

  • W.O.D. for Friday 19 April
    Deadlift 3 EMOTMx8 min up to 80%
    no bounce

    400m run
    15 Deadlift 225/155
    15 Box Jump overs 24/20
    View All WODs

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Monday Tempo Front squats 6×2 32X1 65-85% “”Pay your taxes”” 12 min AMRAP Tax:40 DB front squats 50/35 max rds in remaining time 30 Dbl unders Everyone loves tax day!  We will warm you up for taxes by dialing in position via the tempo squats.  Be aggressive on the taxes.  There is no more squatting… Read more »


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Our focus right now is on lower body pulling strength, (power cleans/snatches/Deadlift), and upper body strength relative to gymnastics movements such as muscle ups.  Don’t worry, we’ll still squat:) Monday Hollow rock holds 3×1 min 30 sec rest Back squat 3×7 75% “Broflex” 4rds 12 walking DB lunges 50/35 50m farmers carry 10 burpees 8/6… Read more »

WODS 4/1/19-4/5/19

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Hey  guys. we are going to be focusing on upper body strength as well as technique on bar muscle ups/muscle ups.  You will see these movements as well accessories to improve upper body strength more often.  For our lift, we are going to be focusing on power cleans.  You’ll see complexes, emotms, as well as… Read more »

WODS 3/25/19-3/29/19

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Hey CFC, Great work on the open.  Got some new stuff coming up with the programming.  Stay tuned:) Monday 3 sets 8 seated DB Press 15 GHD situps/Vups “”Dash”” 1 Round: 1000m Run 150 Double-Unders 50 Hang DB Clean and Jerks (50/35) The strength session today is all about building core stability.  Gotta get those… Read more »