WORKOUT OF THE DAY: STRENGTH: P Clean 5.4.3.2.1 WOD: [ KB Annie ] 50-40-30-20-10 KB Sit-up 12 min cap L1-53/35 L2/M-44/26 L3-35/18, 1/2 Sit-ups Core Buy-Out: 4 x 12 good mornings (95/65), rest 90sec between Post scores in comments below.Read More
WORKOUT OF THE DAY: STRENGTH: None WOD: [ 5 min stations ] 1 min transition between stations. 1-Tire Drag Backwards (45/25)- Max Cones (15ft Apart) 2- Plate OH Carry (45/25)- Max Cones 3-Prowler (140/90) Max Cones 4-Tire Flip (Max Flips) 5-Walk Lunge Max Cones 6-Stones (Max Reps) Core Buy-Out: Rest day Post scores in comments below.Read More
WORKOUT OF THE DAY: STRENGTH:B Squat 3.3.3.3.3. Building SS w/ 3-5 Strict Pull-ups Between each set WOD: [ Arbor ] 15 Burpees 15 Pull-ups 150m Run x 4 rds 14min Cap L1-rx L2/M- Banded Pull-up12 Burpees L3- V-row,10 Burpees Core Buy-Out: 4 x 1min Wt Hover, harder version then last week Post scores in comments below.Read More
CONGRATULATIONS COACH DAVE! You are an IRONMAN! WORKOUT OF THE DAY: STRENGTH:Max Strict HSPU (1 or no abmats) -or- ME Strict Shoulder Press Men-95 or 65 Women-65 or 45 WOD: [ DT ] 5 rounds of- 12 DL 9 Hang P. cleans 6 Push Jerks 12min Cap TT, MC-155/105, 135/95 L1-155/105 L2/M-115/80 L3-95/55 Core Buy-Out: 4...Read More
Today Coach Dave will be racing IRONMAN Lake Placid! That’s a 2.4 mile swim, 112 mile bike and 26.2 mile run! You can follow along his progress HERE. We will keep everyone posted with updates on our facebook page throughout the day! Good luck Dave, we are all very excited for you and you will...Read More
LAST CALL FOR OLY CLINIC- Starts Next Tuesday! Register HERE WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Coach STACEY Special ] See you at 9:15 for a fun workout! Core Buy-Out: Rest Day! Post scores in comments below.Read More
WORKOUT OF THE DAY: STRENGTH: Deload week Squat Clean + Jerk OTMx10 across, 80-85% for 10 working sets) WOD: [ Fly Guy ] 800m Run 60 Burpees 40 Pull-ups 20 DLs 16min Cap L1-225/155 L2-185/135 L3-135/95 Core Buy-Out: 4 x 12 good mornings (85/70), rest 90sec between Post scores in comments below.Read More
WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Team of 3 Wod ] 4000m Row 400 Wall Balls (20/14) 2 people working at a time, one must be on the rower at all times 22 min Cap Core Buy-Out: Rest day. Post scores in comments below.Read More
Are you signed up for our CF EXP Co-Ed Throwdown! If not, grab a partner and **REGISTER HERE** RX, Scaled & Masters Divisions Teams of 2 *Teams consist of 1 male and 1 female Interested in volunteering? Fill out THIS FORM for us! WORKOUT OF THE DAY: STRENGTH: Deload week Option 1- 5 Strict- HSPU...Read More
