WOD – 6.8.19

Coach AJ

Workout of the Day
Teams of 2
For time:
100/80 Calorie Row
30 Man Makers
100 Burpees Over Rower
30 Man Makers
100/80 Calorie Row

Only one person works at a time.

WOD – 6.7.19

Chaya

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 time of:
Run 400m
15 Power Cleans (135#/95#)

WOD – 6.6.19

Meg


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:
30 Bar Muscle-ups
Each time you drop from the bar, perform:
3 Strict Handstand Push-ups
30 Double-unders

WOD – 6.5.19

Grazia

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
Sumo Deadlift 5-5-5-5-5 reps

then

With a partner complete as many meters as possible in 18 minutes of:
Run 200m
Partners alternate after each completed run.

WOD – 6.4.19

Yonie

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:
Run 800m
30 Overhead Squats (135#/95#)
Run 800m

WOD – 6.3.19

Evan

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
50-40-30 reps for time of:
Kettlebell Swings (53#/35#)
Burpees

WOD – 6.2.19


Coach Rommel

Workout of the Day
“Coffland”
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800m Run
30 Push-ups

WOD – 6.1.19

Andreas

Workout of the Day
Three rounds for time of:
10 Bodyweight Deadlifts
15 Right-arm Dumbbell Overhead Squats
10 Bodyweight Deadlifts
15 Left-arm Dumbbell Overhead Squats

WOD – 5.31.19

Coach Donna

Workout of the Day
Four rounds for time of:
Run 400m
15 Burpee Pull-ups

WOD – 5.30.19


Allison

Workout of the Day
For time:
100 Strict Press (95#/65#)

Every time bar touches the floor do:
10 Sit-ups
20 Double-unders