WOD

Workout Of the Day

Friday, May 24th, 2019

Workout of the Day: "Full Circle" For time: 1,500 meter row 100 double unders 30/21 calorie Assault bike 100 double unders 1,500 meter row -Compare to 5/3/18...

Thursday, May 23rd, 2019

Strength I:  Back squat 0:00 - 4 reps @ 75% 2:00 - 2 reps @ 81% 4:00 - 4 reps @ 75% 6:00 - 2 reps @ 85% 8:00 - 4 reps @...

Wednesday, May 22nd, 2019

Workout of the Day: "Nicole" Complete as many rounds/reps as possible in 20 minutes: 400 meter run Max rep pull-ups -Score is total number of pull-ups completed.   -Compare...

Tuesday, May 21st, 2019

Strength:  3-Pause power clean 6 sets of 2: 0:00 - 60% 2:00 - 65% 4:00, 6:00, 8:00, 10:00 - Build to a heavy Workout of the Day: "Undercover" 3 rounds: 15...

Monday, May 20th, 2019

PLEASE CHECK YOUR E-MAIL AND/OR OUR CF TTS FB PAGE BEFORE COMING TO THE NOON OR EVENING CLASSES, IF WEATHER IS BAD.  WE...

Saturday, May 18th, 2019

Workout of the Day: "I'll Have Another" Every 5 minutes for 25 minutes (5 sets) for max load: 500/400 meter row 5 snatches -Score is total load lifted...

Friday, May 17th, 2019

Workout of the Day: "After The Rain" In teams of 2, complete two rounds of the following: 40 box jumps (24/20) 50 meter sprint 40 push-ups 50 meter sprint 40 overhead squats (45/35) 50 meter sprint 40 wall balls (20/14)...

Thursday, May 16th, 2019

Running work:  6 x 200 meters, 45 seconds rest between efforts   -Compare to 2/5/19, 3/30/18, 1/11/17, 11/10/16 and 7/10/15   Workout of the Day: “Moscow Mule” For time: 10 muscle ups* 100 push press (75/55) 1000 meter row -Compare to 1/12/18, 4/17/17, 10/2/15,...

Wednesday, May 15th, 2019

Strength I:  Back squat 0:00 - 4 reps @ 72% 2:00 - 2 reps @ 78% 4:00 - 4 reps @ 72% 6:00 - 2 reps @ 82% 8:00 - 4 reps @...

Tuesday, May 14th, 2019

Workout of the Day: "Roadster" 800 meter run 9 hang power snatches (135/95) 21 bar facing burpees 800 meter run 15 hang power snatches (115/75) 21 bar facing burpees 800 meter...

Monday, May 13th, 2019

Strength:  E1:30MOM x 8 sets:  1 hang power clean + 1 power clean -Start at 60% of 1RM clean and build over the 8 sets.   Workout...