Workout of the Day

This Week’s Specialty WODs

CFE Teams of 3 For time: 500 Calorie Row, alternate every 30/25 Calories. While one partner is rowing the remaining 2 will alternate work/rest chipper style: 200 Double Unders 100 Wall Balls (20/14) 50 Lateral Box Jump Overs (24/20) 100… Read more »

Thursday-Saturday 170907-09 – Beginner

Thursday 9/7 Strength Back Squat 6×3, increasing Build off of weights used last week, compare to 8/27 and 8/28/17. Conditioning 4 rounds for time of: 12 Deadlifts (95/65) 12 Back Squats (95/65) 12 American Kettlebell Swings (24/16) All Levels Friday… Read more »

Tuesday 170905 – Competition

A. 15 Minute AMRAP for quality: 250 m Row (moderate pace, damper setting 3 or below) 20 second Supinated Bar Hang 10/arm Single Arm Suitcase Deadlift (light to moderate weight) 10 Push Up with Shoulder Tap B. 3 rounds for… Read more »