menu close menu

Latest Posts

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 June 24 2019

June 24 2019

CFO WOD: 30 Min E6Min 600M Run 3 Front Squats 80% BS 20RM 3 Back Squats 3 Front Squats 9 Ring Dips

read more
Comments Off on May 1 2019

May 1 2019

CFO WOD: 5x 2 Minutes to get 400m run 1 Minute to get 1 Rope Climb 2 Minutes to get 200m run

read more
Comments Off on March 21 2019

March 21 2019

CFO WOD: 20 Minute E2Min 3 hang Squat Cleans *Start at 70% of Heaviest Clean weight and increase weight every 2 minutes to finish at a solid 3RM for the day.

read more
Comments Off on March 7 2019

March 7 2019

CFO WOD: Front Squats 10,10,10RM *Try to beat two weeks ago 500M row before , in between and at the end. Not For Time!!

read more
Comments Off on February 27 2019

February 27 2019

CFO WOD: For Time 30 Minute E5Min 200m Run 2 Rounds 10 /8 Cal Bike 20 ABMAT SIt Ups 30 Double Unders

read more
Comments Off on January 10 2019

January 10 2019

CFO WOD: Front Squat till failure and finish with back Squat 20,20,20RM * 500m row after each set Start with front Squat and get as many reps out of 20 as you can. When you feel like you need to rack it do so and immediately put it on your back ...

read more
Comments Off on October 31 2018

October 31 2018

CFO WOD: Gymnastic skill session 3x 10 VUps 10 Rhythym Kip Swings 15 Min E3 Min 30 Double Unders 15 T2B *every break = 5 Burpees right then and there. Accessories: 50 Gymnastic Push Ups 50 ABMAT Sit Ups

read more
Comments Off on September 6 2018

September 6 2018

CFO WOD: 5 Rounds 5 Cycles of the Speed Bear Complex (1 Squat Clean Thruster to Back Squat Thruster) Increase weight each round and don’t drop the bar during the cycle.

read more
Comments Off on April 30 2018

April 30 2018

CFO WOD: Back Squat 3x10 65% For time 3 Rounds 30 cal Row 30 KB Swings 53/35 30 Burpees Accessory: 2x 20 Push Ups 40 Hollow rocks 10 DB Bent Over Row

read more