Workouts

WODEMOM For 25 minutesMinute 1 – 18/15 Cals on C2 BikeMinute 2 – 20 Goblet Squats Minute 3 – 10-20 Push-UpsMinute 4 – 20 Single Arm KB Lunges (10 each side) Minute 5 – 30-Second High Plank on Low Rings 

Strength WODFind a heavy load in this complex then hit that x 41 Power Snatch + 1 Hang Squat Snatch + 1 OHS (15 minutes)  WOD 10 Power Snatch (barbell) 15/12 Cal Row20 Single Arm Alt Snatch (DB) 40 Double Unders12 min AMRAP Fitness: 75/55Open: 95/65Performance: 115/75

WODEvery 2 minutes for 8 minutes 15 BurpeesMax Pull ups Rest 2 minutes Every 2 minutes for 8 minutes 25 Sit upsMax Hang Power Cleans  Rest 2 minutes Every 2 minutes for 8 minutes35 Air Squats Max KB Swings  Fitness: 95/65Performance: 115/75Open: 135/95

CF Strength WODPaused Sumo Deadlift (2 second pause at knee)5-5-4-4-3-3 (build in load) CF WOD21 Deadlifts15 Box Jumps9 Push Jerks 4 Rounds  Fitness: 115/75Performance: 135/95Open: 165/11014 min Cap  DRIVE Partner Workout 80 Wall Balls60 DB Hang Snatch 40 Synchro Sit ups20/15 Assault Bike Cals3 Rounds30 min Cap 

CAPACITY @ CFH9am OPEN GYM HOURS9-Noon CFH1-3 CFHE **Throughout the Open Thursday, Friday, & Monday will run as follows**THURSDAY: It will be a low impact day and usually a longer workout that will let allow people to be prepped for Friday.  Be aware that we do not know the open workouts so the movements could be … Read more

CF Strength WODOHS 3/3/3/3/3 CF WOD6 Hang Snatch 7 Overhead Squat 8 Box Jump Over6 Rounds   DRIVE 0-9 minutes 21-15-12-9DB Thrusters (double DB)Row  9-18 minutes21-15-12-9Pull upsDB Front Squats (double DB) 18-27 minutes 21-15-12-9BurpeesAlt DB Snatch (single DB)  **Throughout the Open Thursday, Friday, & Monday will run as follows**THURSDAY: It will be a low impact day and usually a longer workout that … Read more

Today we tackle 19.2! Reminder that there are no regularly scheduled 5:30 or 6:30 PM classes at either location, but instead we will be hosting Friday Night lights!  “19.2” OR IA 19.2In 16 minutes complete as much work as possible   25 toes-to-bars  50 double-unders  15 squat cleans   25 toes-to-bars  50 double-unders  13 squat cleans   25 toes-to-bars  50 double-unders  11 squat … Read more

Hey Team, as many of you have heard, Coach and Friend Marissa Martinez is moving to Boston for a new job opportunity at the beginning of March. I know, I know, BOOOOOOOO but this is a really great chance for her to advance her career and for that we are so happy for her! However, … Read more

WOD500 M Row40 KB Swings30 Sit ups20 BurpeesRest 2 minutes3 Rounds  **Throughout the Open Thursday, Friday, & Monday will run as follows**THURSDAY: It will be a low impact day and usually a longer workout that will let allow people to be prepped for Friday.  Be aware that we do not know the open workouts so the … Read more

Skill/Strength WODBox Squat 3/3/3/3/35 I’s, Y’s and T’s after each set  WOD7 Front Squats3 Ring Muscle ups7 Rounds   Fitness: 95/65 (14 Front Squats) (5 Box Dips/5 Strict Pull ups) Performance: 135/95 (5 Ring Dips/5 Strict Pull ups) Open: 155/105 (3 Ring MUs)  **Throughout the Open Thursday, Friday, & Monday will run as follows**THURSDAY: It will be a low … Read more