by admin | Apr 21, 2019 | WOD Blog
WARM-UP5 Min AMRAP5 Strict Pull-Ups Or 2x Ring Row 10 Heavy Russian Swings:20 Sec R/L Elevated Side PlankPART 1 “CFS SPRING WOD” – W/ A Judge4 Min 1 RM Push PressRest 2 Min4 Min1 RM Back Squat Rest 2 Min 6 Min AMRAP9 C2B6 Alt DB Reverse Lunges 50/35 30... by admin | Apr 20, 2019 | WOD Blog
HOLIDAY SCHEDULE – 8AM OLY AND 9AM WOD ONLYPART I – STRENGTH & SPEED27 Minute Clock to:Build to a Heavy Turkish Get-up (Left & Right)Establish a Max L-SitRecord your Fastest Lap Around the BuildingPART II – CONDITIONING“Bad... by admin | Apr 19, 2019 | WOD Blog
EASTER WEEKEND SCHEDULESATURDAY – NORMAL CLASS SCHEDULESUNDAY – 8AM OLY AND 9AM WOD4 sets Seated oh dB press x 10-20 reps 4 setsSandbag front squats x 6-10 reps 4 sets 30 sec light pec flys just keeping tension3 sets Rope pull until failure Wide grip bench... by admin | Apr 19, 2019 | WOD Blog
EASTER WEEKEND SCHEDULESATURDAY – NORMAL CLASS SCHEDULESUNDAY – 8AM OLY AND 9AM WODCOACH WARM-UPPART 1“CANDIDE”10 Rounds10 Cal AB10 Pull-Ups10 HR Push-Ups 10 AB-Mat Sit-Ups10 Burpees -Modify-RX Plus VEST-w/ a partner-10 DUs or 5 Single... by admin | Apr 18, 2019 | WOD Blog
EASTER WEEKEND SCHEDULEFRIDAY – 5AM, 6AM, 7AM, 9:30AM COED, 12PM AND 4:30PMSATURDAY – NORMAL CLASS SCHEDULESUNDAY – 8AM OLY AND 9AM WODWARM-UPMobility3 Rounds 100 Ft Banded Sprint3 R/L DB Front Squat6 Tempo Rack Pull-Ups9 Row PikesPART 1“MJÖLNIR”... by admin | Apr 17, 2019 | WOD Blog
EASTER WEEKEND SCHEDULEFRIDAY – 5AM, 6AM, 7AM, 9:30AM COED, 12PM AND 4:30PMSATURDAY – NORMAL CLASS SCHEDULESUNDAY – 8AM OLY AND 9AM WODCOACH WARM-UPPART 13-4 Rounds 100 Ft Sled Drag50ft YOKE WALK4 Ground To Shoulders“BRUTUS”10-9-8-7-6-5-4-3-2-1Hang... 
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