Workout of the Day

Monday 170814 – Competition

Warm up 3×8/leg Ankle Eccentric Dorsiflexion A. Single Leg Deadlift 3×10/leg (33% of 10 RM Sumo Deadlift) B. Front Squat 7×2 (85% of 1 RM Clean) C. Floor Press 5×10, increasing D. 30-20-10 reps of: Thrusters (95/63) Box Jump Overs… Read more »

This Week’s Specialty WODs

CFE Partner “Jordan” 30 Minute AMRAP of: 100 American Kettlebell Swings (24/16) 100 Sit ups 100 Air Squats 100 Push ups One person working at a time, partition reps as desired (“chipper” style). Functional Strength 5-4-3-2-1 reps of: Front Squat… Read more »