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 Minute AMRAP: 800 Meter run25 Wall balls1,000 Meter ski50′ Burpee broad jumpsRead 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 sit8-10 Hanging weighted knee tucksRead more