Workout of the Day

Specialty WODs 4/1-4/8

CFE Sunday 4/1 and Wednesday 4/4 Team Conditioning Teams of 3 people, will rotate between 3 stations every 75 seconds for 30 rounds: Station 1: Row for Calories Station 2: “Angie” AMRAP: 100 Pull ups (Rx+ Chest to Bar) 100… Read more »

Saturday 18031 – Beginner

Conditioning 10 rounds of 20 seconds work, 10 seconds rest at each station (5 minutes total). After a station is completed rest 1 minute before switching to the next movement. Score is total reps completed. 1. Calories on Rower 2…. Read more »

Barbell 4/2 through 4/5

Cycle 23 Week 0 (transition); Total Reps: 325 Weekly Quota 90 minutes of Cardio 100 Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Overhead Walks (Barbell, KB, or DB; uni- or bilateral) Windmills/Turkish Getups Ring… Read more »

Thursday/Friday 180329-30 – All Levels

Thursday 3/29 Strength Tempo Overhead Squats 5×3 (32X1), increasing Conditioning “Carpenter Bee” 7 minute AMRAP: Hang Snatch EMOM: Burpees over the bar Workout starts with burpees. eWOD: 135/95 and 6 Burpees Friday 3/30 Strength Power Clean 7×1, increasing If you… Read more »