WOD 3/14/18
WOD 3/14/18

Power Clean 3-3-3   Then   Pie Day (3.14) Elizabeth on a Bike   3 Rounds of: 14 Power Cleans 14 Dips 14 Cal on Bike   *Row only if all bikes are fully occupied.   Post Loads and Times to Zen and Comments:  

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WOD 3/13/18
WOD 3/13/18

Bench Press: 8 RM then 2 x 8 @ 90%   Then…   For Time: 3:00 Min Front plank, 45/25 (must accumulate 3 min before moving on) 30 Kb Swings, 70/53 15  Wt Strict Pull-ups, 20/14   2:00 Min Front Plank, 45/25 (must accumulate 2 min before moving on) 20 Kb Swings, 70/53 10 Wt Strict

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WOD 3/12/19
WOD 3/12/19

EMOM 7 Minutes 2 Snatch @ 75%+ (Do not have to be touch and go) Then….. 3 Rounds 7 Burpee Muscle Ups (ring or bar) 7 Snatch Rd 1=115/83, Rd 2=135/93, Rd 3=155/113 Cash Out: 2 min all out sprint for calories on assault bike *scored separately*     Don’t forget to sign up for

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WOD 3/11/19
WOD 3/11/19

Front squat: 3×3 with 2 sec pause @80-85% 12 min AMRAP “Tour de Cindy” 2 rounds of 5 pull-ups 10 push-ups 15 air squats Then 10 cal 🚲 Repeat for 12 min…😁

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Endurance WOD 3/10/19
Endurance WOD 3/10/19

9 am- Olympic lift technique with TJ 10 am- Endurance with TJ 11:15 am- Yoga with Brantlee Endurance: 5 Rounds 50 Double Unders 30 Air Squats 15 Burpees 10 Toes to Bar 5 Strict Pullups 400m Run

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WOD 3/9/19
WOD 3/9/19

OPEN WOD 19.3   For time:   200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk   M 50-lb. dumbbell / 24-in. box W 35-lb. dumbbell / 20-in. box   Time cap: 10 minutes     Alternative  Non Open WOD   10 Min AMRAP of: 20 Front Rack Lunges

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WOD 3/8/19
WOD 3/8/19

WWPF 0:00 – 10:00 Work up to a 2RM T&G Clean   11:00 – 21:00 10 min Ladder: 2-4-6-8-10….. Alt Front Squats, 165/113 (partner holds front rack) Alt T2B while partner hangs   23:00 – 33:00 10 Min AMRAP 20 Cal Bike (mix reps anyway) 20 Alt Box Jumps, 30/24  

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WOD 3/7/19
WOD 3/7/19

Over Head Squat 3-3-3   Then   Dumbbell DT   5 Rounds of:   12 Dumbbell Deadlifts 50lb/35lb 9 Dumbbell Hang Power Cleans 50lb/35lb 6 Dumbbell Shoulder to OVerhead 50lb/35lb   Post Loads and time to Zen and Comments:  

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WOD 3/6/19
WOD 3/6/19

Bench Press: 8 Rep Max 2 x 8 @ 90%   Then…   Jumping Helen 3 Rounds 90 Double Unders 21 Kb Swings, 53/35 12 Strict Pull-ups     Don’t Forget to order your P3 Meals by Thursdsay Night! ORDER HERE

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WOD 3/5/19
WOD 3/5/19

EMOM 7 Minutes-working up heavier every minute 1 Snatch 2 Hang Snatch Then…. In Any Order 50 Cal Row 40 Box Jumps 24/20 30 Hang Snatch 115/83 20 Cal Bike 10 OHS 115/83 *3 Muscle Ups every 2 Minutes* Don’t forget to sign up for the CFWC Super Summer Total!!

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WOD 3/4/19 – Normal Schedule This Morning!
WOD 3/4/19 – Normal Schedule This Morning!

Front squat: 3×3 with 2 sec pause @80-85% Then Functional Bodybuilding Tabata Style 20 sec work 10 sec rest alternating each work interval Bent Over Row 135/95 Floor press Barbell lunge Front or back Move through the series 8 times. Keep 👀 out for our schedule alerts via txt Instagram Facebook & website!

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Endurance WOD 3/3/19
Endurance WOD 3/3/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 150 Sit Ups 100 Wall Balls 10’/9′ targets 75 KB Swings 53/35 50 Burpees 25 Strict Pullups *must row 2x500m during workout* Each movement must be done in order, once you start a movement you must finish

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888-338-9366
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