Category: WOD

  • Thursday, 7/18/24

    Thursday, 7/18/24

    AMRAP x 25 MINUTES 200m KB or DB Farmers Carry (Athlete Choice) 35/25 Cal Bike 25 V-Ups or Tuck-Ups 15 Hand Release Push-Ups or Knee Push-Ups

  • Wednesday, 7/17/24

    Wednesday, 7/17/24

    Back Squat 3×5Tempo Back Squat (31X1)* Benchmark Workout – Performance Jackie For time:1,000-meter row50 thrusters30 pull-ups

  • Tuesday, 7/16/24

    Tuesday, 7/16/24

    EMOM x 20 MINUTES MIN 1 – 50 Double Unders MIN 2 – 20 DB Front Rack Alt. Lunges MIN 3&4 – 400m Run MIN 5 – Rest Successory Work AMRAP x 6 MINUTES* 6 Single DB Curls 6 DB Overhead Tricep Extensions 12 DB Weighted Glute Bridge-Ups

  • CFML News 7/15/24

    CFML News 7/15/24

    📚 Inside This WEEKS Newsletter 🏋️‍♀️ Power of Randomness 📢 We – Are – Hiring 👕 Apparel, Arrives This Week 🏆 Refer, Receive, Repeat

  • Monday, 7/15/24

    Monday, 7/15/24

    Strength Snatch 5×3* Workout AMRAP x 10 MINUTES 2-4-6-and so on… Power Snatch Toes to Bar

  • Sunday, 7/14/24

    Sunday, 7/14/24

    Workout EVERY 7:00 FOR 3 SETS 800m Run 15 ‘No Push-Up’ DB Renegade Rows (Athlete Choice)* Max Dips in Remaining Time *1 Rep = Row (R) + Row (L). **Option for Ring or Box Dips -No Additional Rest b/t Sets- Successory Work 2-3 SETS 20-25 Seated Double Banded Lat Pull-Downs 20-25 Banded Upright Rows 15-20 […]

  • Saturday, 7/13/24

    Saturday, 7/13/24

    Benchmark Workout Filthy Fifty For time:50 box jumps50 jumping pull-ups50 kettlebell swings50 walking-lunge steps50 knees-to-elbows50 push presses50 back extensions50 wall-ball shots50 burpees50 double-unders

  • Friday, 7/12/24

    Friday, 7/12/24

    Strength Clean and Jerk 3-3-3-2-2-1-1* Workout EMOM x 12 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – Max Cleans (225/155)* MIN 3 – Rest *Option for Power or Squat.

  • Thursday, 7/11/24

    Thursday, 7/11/24

    Hero Workout Coffland Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Successory Work 3 SETS 15-20 Empty Barbell Reverse Curls 12-15 Empty Barbell Upright Rows 8-12 SLOW Barbell Cheater Curls -Rest As Needed b/t Sets-

  • Wednesday, 7/10/24

    Wednesday, 7/10/24

    Strength Snatch 3-3-3-2-2-1-1* Workout FOR TIME 100 Double Unders 50 Hang Power Snatches 100 Double Unders