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

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 bike, row, ski10 Goblet squats10 KB deadlifts200 Meter run15 Wall ballsRest 1 minute after each roundRead 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 minute Row1 minute Ski Erg1 minute Assault Bike1 minute Rest -Set a target number of calories to a number which will be challenging to hold each minute for the entire workout.-Score is the total number of calories completed.-Get off each machine by :45 to transition the next.Read more