WOD – 6.18.19

Coach Evan, Coach Brian, Coach Eric

Workout of the Day
For time:
100 Calorie Row
25 Burpees
100-ft Handstand Walk
25 Burpees

WOD – 6.17.19

John

Workout of the Day
Three rounds for time of:
50 Medicine Ball Cleans (20#/14#)
Run 800m

WOD – 6.16.19

TJ

Workout of the Day
“Jack”
Complete as many rounds as possible in 20 minutes of:
10 Push Press (115#/80#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24”/20”)

WOD – 6.15.19

Coach Brian

Workout of the Day
Five rounds for time of:
50-ft Overhead Walking Lunges (45#/25#)
15 Toes-to-bar
50-ft Overhead Walking Lunges (45#/25#)
15 Ground to Overhead (45#/25#)

Use an appropriate weight bumper plate for all weighted movements.

WOD – 6.14.19

Murph


Website Update

The CF Whiteboard feature of our website will no longer be available after June 15th. If you have any data or PR’s that you would like to keep, please log-in prior to the 15th and get what you need. We have cool new things coming…stay tuned!

Workout of the Day
For time:
21 Squat Cleans (95#/65#)
Run 400m
21 Front Squats (95#/65#)
Run 400m
21 Thrusters (95#/65#)
Run 400m

WOD – 6.13.19

Liz


Website Update

The CF Whiteboard feature of our website will no longer be available after June 15th. If you have any data or PR’s that you would like to keep, please log-in prior to the 15th and get what you need. We have cool new things coming…stay tuned!

Workout of the Day
10-8-6-4-2 reps for quality of:
Strict Chest-to-bar Pull-ups
Strict Ring Dips

then

For time:
Row 2K

WOD – 6.12.19

Christina


Website Update

The CF Whiteboard feature of our website will no longer be available after June 15th. If you have any data or PR’s that you would like to keep, please log-in prior to the 15th and get what you need. We have cool new things coming…stay tuned!

Workout of the Day
Three rounds for quality of:
21 Sit-ups
21 Barbell Romanian Deadlifts
21 Hollow Rocks
21 Barbell Glute Bridges
21 Candle Sticks
21 Banded Good Mornings

WOD – 6.11.19

Murph 2019

Website Update

The CF Whiteboard feature of our website will no longer be available after June 15th. If you have any data or PR’s that you would like to keep, please log-in prior to the 15th and get what you need. We have cool new things coming…stay tuned!

Workout of the Day
Complete as many rounds as possible in 10 minutes of:
30 Double-unders
3 Strict Handstand Push-ups

Immediately into…

Complete as many reps as possible in 3 minutes of:
Clean & Jerks (135#/95#)

WOD – 6.10.19

Chris & Josh

Website Update
The CF Whiteboard feature of our website will no longer be available after June 15th. If you have any data or PR’s that you would like to keep, please log-in prior to the 15th and get what you need. We have cool new things coming…stay tuned

Workout of the Day
For time:
10-20-30-40-50 Wallballs (20#/14#)
1-2-3-4-5 Rope Climbs

Run 200m after each round.

WOD – 6.9.19

Jane & Coach Rob

Workout of the Day
For time:
Run 800m
50 Alternating Dumbbell Snatches (45#/25#)
30 Toes-to-bar
Rest 2 minutes
Run 400m
25 Alternating Dumbbell Snatches (45#/25#)
15 Toes-to-bar