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WOD

Monday

Tina

WOD – Intervals

4 x 3on 3off

Run 200m

then AMRAP

5 Power Cleans

5 Burpees

Post rounds to comments.

CF Reloaded (12:10)

-Interval WOD from above



Friday

Stronger than yesterday

Strength

Press 3 x 8-12 reps

Partner WOD 

12 min AMRAP

7 Pullups

7 Push Ups

12 Weighted Box Step Ups

Post weight, partner and rounds to comments.

Box Brief:  Stop by the Colter Loft tonight at 6:30 for the CFL spring party.  -No 5:30 class tonight due to the party-

 


Thursday

Anna

WOD – Classic CF

4 Rounds

Run 400m

20 OH Squats

15 KB Swings

Post time to comments.

CF Reloaded (12:10)

-Classic CF WOD from above

Box Brief:  Spring Bash is this Friday at the Colter Loft from 6:30 to 9:30.

-Due to the party we will only have the 4:30 class on Friday evening – 5:30 is canceled


Wednesday

Lori

Partner Core  WOD 

Block 1 – 12 mins

partner A – Row for meters

partner B – 10 Plate Snatches + 10 Palov Presses

Rest 2 mins

Block 2 – 12 mins

partner A – 200ft DB Overhead Carry

partner B – 10 Ball Slams + Plank Rocks

Post partner and name to comments.

CF Reloaded (12:10)

-Core WOD from above

Box Brief:  Join us for the Spring Bash on Friday night from 6:30 to 9:30 at the Colter Loft.


Tuesday

 

James

Strength – OTM for 10

odd – 1 Power Clean + 5 Front Squats

even – 5 Box Jumps

WOD

Partner WOD – 10 min AMRAP

5 Strict Pullups

50ft Bear Crawl

Post weight and rounds to comments.

CF Reloaded (12:10) – Team Waterfall WOD – 16 mins

5 Strict Pullups

10 Medball Cleans

50ft Bear Crawl

200m Row

Post team and meters to comments.

 

 


Monday

Cami

WOD – Intervals

4 x 2on 3off

Run 200m

-max Wall Balls on rounds 1 and 3

-max Burpees on rounds 2 and 4

Post reps to comments.

CF Reloaded (12:10)

-Interval WOD from above

Box Brief:  Party time!   Join us this Friday from 6:30 to 9:30 at the Colter Loft for our annual CFL spring bash.  Bring you party hat!


Saturday

Brooke

Partner WOD – 8am w/ Shay

10 Rounds

10 Ball Slams

50ft Walking DB Lunge

Post partner and time to comments.

Open Gym – 9am – 11

 


Friday

Wall Balls

Strength

Strict Press – 3 x 8-12

WOD

7 min AMRAP

50 Single Unders

12 Thrusters

12 KB Swings

Post weight and rounds to comments.

 

 

 

 


Thursday

Claressa

Core WOD – On the min for 24 mins

min 1 – 15 cal Row

min 2 – 9 Burpees

min 3 – 100ft Farmer Carry

min 4 – 12 Weighted Glute Bridge

Post name to comments.

CF Reloaded (12:10)

-Core WOD from above

 


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