Workout of the Day

Tuesday 170613 – Competition

Note: Mobility Certification this Saturday. Please choose an Experienced WOD to attend. Warm up 2 rounds of: 5/side Lateral Box Step ups 10 Squat Press Outs 10 Groiners A. Front Rack Barbell Box Step ups: Establish an 8-12 rep max/leg… Read more »

Monday 170612 – Competition

Note: Mobility Certification this Saturday. Please choose an Experienced WOD to attend. Warm up 3 rounds of: 5/side Thoracic Extensions (quadruped) 5 Yoga Push ups 10 Squats with Press Out (10 pound plate or light kettlebell or dumbbell) A. Single… Read more »

This Week’s Specialty WODs

CFE “Tabata Something Else – Rowing Edition” Complete 48 intervals of 20 seconds work, followed by 10 seconds of rest for max reps of: Rowing for Calories Pull ups Push ups Sit ups Squats Rowing for Calories Rest 1 minute… Read more »