Mobility (focus on warming up the shoulders) Conditioning: KB medley 1-2-3-4-5-6-7-8-9-10 KB swings (53/35) KB SDHP (53/35) KB Push-ups (both hands on KB. Lay KB on it’s side) (53/35) KB alternating snatch (53/35) KB alternating clean and press (53/35)Read More

Str: 12 EMOM 3 Bench Press (135/95) 3 Toes to rings/bar Conditioning: 4RFT 400 m run 10 Pistols (L+R=1) 15 burpee-toes-to barRead More

“We Can Be Heroes” Donation Based WOD – Please bring a non-perishable food item to donate! “BOWEN” 3 rounds for time of: Run 800 meters 275/205-lb. deadlifts, 7 reps 10 burpee pull-ups 53/35-lb. single arm kettlebell thrusters, 14 reps (7 each arm) 20 box jumps, 24-inch boxRead More

“300” 25 Pull-ups 50 Dead lifts (135/95) 50 push-ups 50 Box jumps (24″) 50 floor wipers (optional: 135/95) 50 clean and press (35/25) 25 pull-ups Option: 15.5 CF Open wod  Read More

Mobility Conditioning: 10 RFT 3 Muscle-ups 6 air squats 9 Abmats 200m runRead More

Str: establish 3RM Front squats  15mns Conditioning: 10-8-6-4-2-4-6-8-10 Back squats (75/55) Box Jumps (24/20) Double unders  Read More

Mobility Conditioning: 4RFT 10 snatches (95/65) 15 T2BRead More

Str: 4×2 Back squats (155/115 w/ 3 sec pause at the bottom) 3×2 Back squats                   “ 2×2 Back squats                   “ Conditioning: for time *break up as needed 1600m wallball run (20/14) 40 wallballs (20/14) 40 MB cleans...Read More

Coach’s ChoiceRead More

Death by….. 3 Deadlift (bodyweight) 3 KB swings (53/35) 3 abmats *Perform each movement for the indicated number of reps every minute on the minute. Every 3 minutes, add one rep to each movement. Workout ends when the athletes are no longer able to complete the work in a given minute. Option: 15.4 CF Open...Read More