menu close menu

Latest Posts

Comments Off on September 20 2019

September 20 2019

CFO WOD: Partner Up 20 min AMRAP Alternating Rounds 200m row 20 KB Swings *while partner is working other is doing Max Rep Burpees

read more
Comments Off on September 19 2019

September 19 2019

CFO WOD: 5x 3 Front Squat @70% 30 Double Under 3 Front Squat 2 Min Rest

read more
Comments Off on September 18 2019

September 18 2019

CFO WOD: 20 Min AMRAP 400m Run Max Rep Floor Press/Max Rep Muscle Up *alternate each round between FP and MU Score =total rounds/total FP and total MU *Floor Press is at Body Weight

read more
Comments Off on September 17 2019

September 17 2019

CFO WOD: 3x 2Min to get 3 Rounds 5 Deadlifts 5 Box Jumps Then Max Cal Row 2 Minutes rest between rounds Right into 3x 2 Min to get 3 Rounds 5 Snatches 5 Toes to Bar Then Max Cal Row 2 Minute Rest between rounds

read more
Comments Off on September 16 2019

September 16 2019

CFO WOD: 24 Min E3Min 200m Run 3 Power Cleans 6 Back Squats

read more
Comments Off on September 13 2019

September 13 2019

CFO WOD: Partner Up 20 Min Alternating E2Min AMRAP 13 DB Snatches 13 Double Unders ***off two Minute partner rows for max cals***

read more
Comments Off on September 12 2019

September 12 2019

CFO WOD: 20 Min E4Min 5 Back Squats 10 Lunges 5 Back Squats Get AHAP

read more
Comments Off on September 10 2019

September 10 2019

CFO WOD: For time 5 Rounds 600m Run Max Rep Floor Press

read more
Comments Off on September 10 2019

September 10 2019

CFO WOD: Odd rounds 3 Deadlifts 6 BF Burpees Even Rounds 6 Box Jumps 24/20 9 Rus KB Swings 1 Min Rest between Rounds

read more
Comments Off on September 9 2019

September 9 2019

CFO WOD: Metcon Monday!!!!!! 10 Rounds 6 UB thruster 100m Run 3 Muscle Ups *if you break on the thruster you must do 3 Burpees and continue

read more