Workout of the Day

Sunday-Tuesday 180121-23 – Beginner

Sunday 1/21 and Monday 1/22 Strength Clean Grip Deadlifts 4×3, (3131) increasing Conditioning “Class B Plus” 10-1 reps for time of: American Kettlebell Swings (24/16) Box Jumps with Step Down (24/20) Time cap: 10 minutes Tuesday 1/23 Skill Split Jerk… Read more »

Specialty WODs 1/21-28

CFE Sunday 1/21 and Wednesday 1/24 Team Rowing Teams of 3 will complete a 40 minute Row for max calories, alternating every 35/30 Calories. Buy in: 50 ft Forward Bear Crawl and 50 ft Backward Bear Crawl Cash out: 10-15… Read more »

Barbell 1/21 through 2/1

Cycle 21 Week 3 (75-85%) Weekly Quota: 80 minutes of Cardio 120 Back Extensions 80 Hanging Knee Raises (NOT toes-2-bar) 80/Leg Single Leg Work (with or without weight) Overhead Walks (Barbell, KB, or DB; uni- or bilateral) 100 Ring Rows/Pullups… Read more »