Workout Of The Day

  • Monday March 19th

    WODBB/StrengthEMOMx15Clean P/S/SConditioning 'The Chief"AMRAPx33 Power Cleans 135/956 Push Ups 9 Air Squats Rest 1:00 5 cycles for reps. Post scores for ea roundFXEMOMx15 Clean *climb to a load focusing on quality vs quantity AMRAPx33 Power Clean 95/656 Push Ups 9 Air Squats rest 1:003-5 cycles 

  • Sunday March 18th

    WOD"Deck of Cards"Hearts - Box Jumps Up and Overs 24/20Clubs - Wallballs 20/14Spades - KBS 1.5/1Diamonds - Hang DB Snatch 45/35Jokers-  Row 500mAce - 21 repsKing - 15 RepsQueen - 14 repsJack - 13 Reps Complete as many cards as possible in 20:00

  • Saturday March 17th

    Regular classes 7, 8, and 9am for the below workout. The open workout will be from 10-12. We will be running heats roughly every 20:00.WOD 10 RFT of3 lateral burpees *open standards6 Overhead Squats 95/6512 Pull Ups 24 II Unders Time cap 25:00FX7-10 rounds3 lateral burpees stepback step up allowed6 OHS or OH Lunge12 Pull Ups/banded/Ring Row24 II Unders or 35 Single Unders 

RSS Feed
home-categories-Join CFNWA
home-categories-Try CFNWA