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

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WODs 2/19/18-2/23/18

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Announcement The Open is upon us! For those of you who are looking to place competitively or beat your Open rank from last year, this week is your taper: don’t go full clip on any of the lifts and prioritize good reps and positioning over speed in the workouts. I would also recommend taking extra… Read more »

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WODs or the week 2/12-2/16

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Don’t forget to check out our CFCers competing Saturday at the Swolemate Showdown at Outlier! Monday 12 February Strength 3 Sets of: Front Rack Lunges* x 8 (each side) *These are barbell lunges taken from the ground. Rest 2 minutes between sets. MetCon “Smells of Rich Mahogany” *The following WOD will be taken as three… Read more »

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WODs for the week 2/5-9

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Monday 5 February MetCon “Why Are You So Sweaty?” Complete the following for time: 100m Farmers Carry 50/35 30 DB Thrusters 50/35 30 Toes-to-Bar 30 DB Snatches 50/35 30 Pull Ups 30 Front Rack Lunges 50/35 30 Ring Push Ups 100m Farmers Carry 50/35 No Strength or Skill portion today, just a good ole’ long… Read more »

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WODs for the week 1/29-2/2

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Monday 29 January Strength EMOM for 8 minutes of: [Power Clean & Jerk] x 2 Build over the 8 minutes. MetCon “Did you Touch My Drumset?” AMRAP in 3 minutes of: 5 Power Clean & Jerk 135/95 7 Bar-Facing Burpees over Barbell Rest 1 min, then repeat for a total of 4 Rounds. The EMOM… Read more »