Latest Posts
August 30 2013
CFO WOD: 4 min AMRAP 10 Burpees 100m run Rest 2 min 4 min AMRAP 10 KB swings 44/26 10 Box Jumps 24/20 Rest 4 min 6 min AMRAP 10 Burpees 100m run Rest 2 min 6 min AMRAP 10 Burpees 100m run Rest 2 min 6 min AMRAP 10 KB swings 44/26 10 Box Jumps 24/20 --------------------------------- Strength Deadlift 1 RM WOD 5 min OTM 6 lateral hops 20 yard plate pinch carry 25/15 Max ...
read moreAugust 29 2013
CFO WOD: 3 rounds 5 cycles of bear complex 135/95 1 power clean 1 front squat 1 push press 1 back squat 1 rack press 400 yard shuttle (4x100) 2 minute rest --------------------------------- Strength 1RM floor press WOD 1 min max rep broad ...
read moreAugust 28 2013
CFO WOD: 12.min OTM 1 deadlift @ 80% Annie 50,40,30,20,10 DUBs Sit Ups 10:00 cap ---------------------- Strength: Rest Day
read moreaugust 27 2013
Ok peops. Stoked to see so much excitement about strength being back. Couple quick remeinders about the programming....lol No doubling up.... Ride the program you are on and soak it up. Use the recovery and get better Always good go change things up. We suggest minimal time ...
read moreAugust 26 2013
Today we are back to our regular programming of the main WOD and the strength WOD. If you are unsure which one to follow please discuss with Juan or Terry. We have a few stipulations regarding following the strength programming. Thanks CFO WOD: 10-1 Pistols (each leg) 1-10 Burpees ---------------------- Strength: Power Clean 1RM WOD: 8 rounds 30 seconds 5-10-5 sprint Max ...
read moreAugust 23 2013
CFO WOD: 20 MIN AMRAP 400m run 3 Muscle Ups (bar or ring) or 9 CTB pull Ups 10 Burpees
read moreAugust 22 2013
CFO WOD: 12 Min AMRAP 3 hang Squat cleans AHAP!! ( you pick weight but if you drop the bar you immediately perform 5 burpees) 30 DUBs 6 toes to bar
read moreAugust 21 2013
CFO WOD: You will start at the same weight for all 3 movements as increase with each set. You will make bigger jumps with the push press and bigger jumps with the push Jerk. Press 1,1,1,1,1 Push Press 3,3,3,3,3 Push Jerk 5,5,5,5,5 Example... PR 135,140,145,150,155 PP 135,155,175,195,215 PJ 135,165,195,225,255
read moreAugust 19 2013
CFO WOD: 12 min AMRAP 1,2,3,4,5,6,7,8,9,10.... And so on Squat Snatch 75/55 Bar facing Burpees Yes it's light. Work the technique.
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