menu close menu

Latest Posts

Comments Off on July 1 2016

July 1 2016

CFO WOD: Partner Up 30 Rounds partners alternate through movements 3 Muscle Ups or 3 ring dips 3 Box Jumps 30/24 3 Deadlifts 275/185

read more
Comments Off on June 30 2016

June 30 2016

CFO WOD: For Time: 21-18-15-12-9-6-3 UNBROKEN Thrusters 95/65 *if you break a set you must run 200m then continue to end of set. There is no run in between sets 10 Min OTM 5 Headtand weight transfers

read more
Comments Off on July 29 2016

July 29 2016

CFO WOD: For Time 800m run 21/15/9 Floor press @ BW, Pull Ups 3/2/1 Rope Climbs 800m Run

read more
Comments Off on June 28 2016

June 28 2016

CFO WOD: 5 rounds 10 Power Cleans 135/95 10 Burpees 15 Min Cap At 15 Min mark will be a 5 Min rest At 20 min Mark 12 Min OTM 1- 51/12 cal row 2- max rep Weighted sit ups

read more
Comments Off on June 27 2016

June 27 2016

CFO WOD: Back Squat 5x2 85% 2 Min rest between to get 5 strict pull ups For time 21-15-9 Front Squat 155/105 Jerk 155/105 HandStandPushUps

read more
Comments Off on Week of June 19-24 2016

Week of June 19-24 2016

Whole week of programming for you guys. Noooo cherry picking!! CFO WOD: Monday Back Squat 5x3 80% 2 Min Rest to get 10 Ring Dips 4 Rounds 15/12 cal Assault Bike 30 Sec Rest 2 Rounds 5 Hang Clean 185/115 10 Lateral Bar Hops 1 Minute Rest between rounds Tuesday 3xmax reps deficit Push Ups 2 Rounds ...

read more
Comments Off on June 17 2016

June 17 2016

Floor Press 5RM Partner Up 10 Rounds for time- alternate through movements 15 Cal Assault Bike 10 Ring Dips 5 DT Singles 155/105 (1DL+1HC+1Jerk)

read more
Comments Off on June 16 2016

June 16 2016

CFO WOD: For time 1/2/3/4/5/6/7/8/9/10 Squat/lunge Lt/lunge Rt = 1 Rep Done at 40% back squat weight 1 Ring Muscle Up between each set

read more
Comments Off on June 15 2016

June 15 2016

CFO WOD: 3/6/9/12/9/6/3 200m Run HAnd Stand Push Ups 200m Run *the workout will start with a 200m run, a 200m run between all sets, and end with 200m run 150 DUBs for time

read more
Comments Off on June 14 2016

June 14 2016

Today we take a break to say good bye to Tyler (AcE). Figured we'd send him out right with a love hate WOD! Enjoy WOD: 3x Max rep T2B 2 Min Rest 17 Min AmRaP 40 Burpees 30 cleans 165/115 30 Burpees 20 cleans 185/125 20 Burpees 10 Cleans 205/135 10 Burpees Max rep ...

read more