W.O.D.

  • Saturday Aug st




    WOD

    Strength/BB
    Push Press (from rack)
    4-4-4-4-4-4 climbing

    then

    Conditioning
    Death By Power Snatch 135/95  115/85  95/65 

    Goal should be 7-15 rounds
    *at failure rest 1min drop wait and start to get to at least 15 rounds

    .

     

  • Friday July 31st

    My internet is down. Sorry unable to post wod.  Its a good one though. See you tomorrow


  • Thursday June 30

    Rest Day

    Open Gym 11:00 - 1:00, and 5:30 to 7:00.

    Don't forget to place your order for Evolve Paleo!


  • Wednesday July 29th


    Jason Boze before and 52 pounds less after. Awesome job Jason


    WOD
    Strength/Skill
    EMOMx15
    1 Power Clean + 1 Push Press+ 1 Push Jerk *climbing

    Conditioning
    AMRAPx10
    5 Burpees
    10 OHS 95/65
    35 II Unders 



  • Tuesday July 28



    Our Champion



    WOD
    AMRAPx20 
    "Cindy"
    5 Pull Ups
    10 Push Ups
    15 Air Squats 
    EMOM 1 DB Squat Snatch (choose load)


  • Monday July 27th

    The CFNWA comunity could not be more proud of Denny and his performance at the games this week. He showed the desire to win, the killer instinct, and true sportsmandship. I could not be more proud to call him a friend and a big part of the CFNWA family.  Congrats Denny. We all love you...

    WOD

    Strength/skill

    “The Bear Complex”

    5 Rounds of:

    7 Sets of each sequence

    Power Clean

    Front Squat

    Push Press

    Back Squat

    Push Press

    Rest as needed between rounds. *Work up to HEAVIEST set

    -Then-

    Conditioning

    "BASE LINE"
    1 round

    400 M Row

    40 Squats

    30 Sit Ups

    20 Push Ups

    10 Pull Ups



     

     

     

  • Friday July 24th

    Denny being Denny and showing true sportmanship. Such an awesome guy....

    WOD
    Strength/Skill

    EMOMx15 Snatch climbing
    Min 1-5 = 2 Snatches from High Hang *choice squat/split/power
    Min 6-10= 1-2 Snatches from Launch (1 inch above knee) *choice split/power/squat
    Min 11-15 = 1 Snatch from floor *heavy as possible 

    Cinditioning

    AMRAPx12
    5 L Pull Ups
    10 TTB
    15 Goblet Squats *KB or DB 53#/35# 



  • Thursday July 23rd



    Denny crushing wod 4. Here's Denny times for Thursday. 

    7/23
    12:40-13:00 Sandwich
    15:00-18:00 TBA

    WOD



    "Nate"
    AMRAPx20
    2 Muscle Ups
    4 HSPU
    8 KBS 70#/53#


  • Wednesday July 22nd


    Big shout out and congrats to Denny for an awesome showing on Day 1. Keep up the good work Denny. Leave Nothing 

    WOD Rest Day
    Open Gym 11-1
    Open Gym 5:30-7:00


  • Tuesday July 21st

    Denny Hawkins schedule for the games. These are Cali times so we are 2 hours ahead.
    7/21
    10:15-10:30 Triplet
    13:20-13:30 Thruster
    15:50-16:00 SQT

    7/22
    11:05-11:30 Chipper
    15:45-16:00 Double hanger

    7/23
    10:40-11:00 Sandwich
    13:00-17:00 TBA

    We will be streaming the games on the big screen cheering our man on. Feel free to join us



    WOD
    Strength/BB

    Back Squat
    2-2-2 climbing

    1 1/4 Front Squats
    2-2-2 climbing

    Conditioning
    21-15-9 reps of
    Deadlifts 22/155
    Burpees


  • Friday July 17th

    WOD
    5 RFT of
    12 Pull Ups
    12 Burpees
    12 Wallballs 20/14 @ 10'
    Run 400m


  • Thursday July 16th

    WOD
    Strength/BB
    OHS 
    3-2-1-1-1

    Conditioning
    50 Air Squats 
    40 Push Ups
    30 OH Lunges 45/25 plate
    20 TTB
    10 Pistols
    5 MU 

     

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