Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows10 Goblet squats10 DB floor press Strength/Skill 4 Sets: 8 Incline DB bench press @31X18 Supine barbell rows5 Bulgarian split squats/side Try to increase form last week WOD 15 Minute AMRAP: 500 Meter row or 400 ski25 Wall balls 20/14 Hybrid Conditioning (10:30) 30...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog3 Inchworms5 Bottoms up KB press/side:15 Jump rope Strength/Skill Push press 5-5-5-5-5 75% WOD 3 Rounds for time: 75 Double-unders30 Russian KB swings 70/53100 Meter KB suitcase carry 70/53Read More

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side10 Halo squats10 Pineapple pickers10 Walking lunges Strength/Skill Back squat 5-5-5-5-5 75% WOD 12 Minute AMRAP: 10 Power cleans 115/7510 Box jumps or step-ups 24/2010 Burpees over the barRead More

WOD Teams of two, one person working at a time, complete a 22 minute AMRAP: 40 Calorie row20 Toes-to-bar20 Deadlifts40 Calorie bikeRead More

Register for CF kids HERE Warm-up 2:00 bike, row, ski 2 Sets: :15 Bar hang10 PVC pass through lunges10 OH banded tricep extensions10 Pineapple pickers WOD 12 Minute AMRAP: 5 Power snatch 95/6510 Push-ups20 Air squats Accessory 3 sets: 5-10 Dips @33X110 DB skull crushers @30X1 Followed by… 3 sets: :30 KB front rack wall...Read More

Warm-up 2:00 bike, row, ski 2 Sets: 10 Alternating DB press10 Ring rows100 Meter jog10 Pineapple pickers Strength/Skill 5 Sets: 3 Hang power cleans + 3 Push jerks WOD Every 3 Minutes for 8 rounds: 250 Meter Row or ski5 Burpee box jump/step-overs 24/20 -Record slowest rounds Hybrid Conditioning (5:30) 30 Minute AMRAP: 12 Cal...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms:15 Jump rope10 Goblet squats10 Walking lunges Strength/Skill 4 Sets: 10 Incline DB bench press @30X010 Supine barbell rows6 Bulgarian split squats/side100 Meter contralateral carry WOD 9 Minute AMRAP: 7 Front squats 155/10550 Double-unders Perform squats from rack Hybrid Conditioning (10:30) “Mikko’s Triangle” EMOM for 39 minutes1...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 20 Banded pull-aparts5 Bottom-up KB press10 Sit-ups Strength/Skill Push press 5-5-5-5-5 70% WOD 6 Sets for max reps: :30 Double DB shoulder press 35/25:30 Rest:30 V-ups:30 Rest:30 Bike, calories:30 RestRead More

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats10 Pineapple pickers Strength/Skill Back squat 5-5-5-5-5 70% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 3/30/2026Read More

WOD Teams of two, one person working at a time, complete three rounds: 1:00 D-ball to shoulder 100/701:00 Rope climbs1:00 Bike, calories1:00 Wall balls 20/142:00 RestRead More