Menu

WOD

Friday

Morgan

Strength

Push Press 5-5-3-3-1-1-1

WOD – Burner

4 Rounds

21 KB Swings

7 Burpee Pullups

Spark (5:45am)

600 Run

25 KB Swings

5 Burpee Pullups

400m Run

20 KB Swings

10 Burpee Pullups

200m Run

15 KB Swings

15 Burpee Pullups

CFL Evolve (11am)

Interval WOD – 3 x 4on 4off

3 Rounds of

10 KB Swings

then max cal Bike or Row with remaining time


Thursday

Pat

WOD – Classic CF

5 Rounds

10 Hang Cleans (full)

25 Double Unders

15 Wall Balls

-rest 1 min after each round

Post time to comments.

CFL Spark (5:45am and 12:10)

-Classic CF workout from above


Wednesday

Matt

Core WOD – On the min for 24

min 1 – 15/12/9 Cal Bike or Row

min 2 – 15 Banded Good Mornings

min 3 – 15 Box Overs

min 4 – 15 Spider Pulls

CFL Spark (5:45am and 12:10)

-Core WOD from above

CFL Evolve (11am)

20 min AMRAP

8 cal Bike or Row

8 Barbell Presses

200m Fast Walk/Run

20 Med Ball Marches




Tuesday

Nik

Strength

Power Clean 1-1-1-1-1

Partner WOD – 12 min AMRAP

Partner A – Row or Bike for Cals

Partner B – 200m Run w/ Med Ball

CFL Spark (5:45am and 12:10)

3 Rounds

600m Run w/ Med Ball

10 Power Cleans

5 Burpee Bar Hops




Monday

Joni

WOD – Intervals 4 x 2on 2off

Run 200m

10 Thrusters

-max ball slams with remaining time

Post name and reps to comments.

CFL Spark (5:45am and 12:10)

-Interval WOD from above


Saturday

Bill

Partner WOD – 16 min AMRAP

20 Front Squats

40/30 cal Bike or Row

20 Pullups

Post partner and rounds to comments.

Open Gym -9am to 11


Friday

Biker Gang

Strength

Push Press 2-2-2-2-2

WOD

30 KB Swings

10 Burpees

Run 600m

10 Burpees

30 KB Swings

Post weight and time to comments.

CFL Spark (5:45am)

600m Run

10 Push Presses

30 KB Swings

10 Burpees

Run 600

10 Burpees

30 KB Swings

10 Push Presses

600m Run

CFL Evolve (11am)

Partner WOD – 16 min AMRAP

8 cal Bike

10 Ball Slams

12 DB Step Ups



Thursday

Landon

Core WOD – 24 mins

20/15 cal Row or Bike

20 Med Ball March Steps

10 Strict Toes to Bar

10 Plank Elbow Touches

Post name to comments.

CFL Spark (5:45am and 12:10)

-Core WOD from above


Wednesday

WOD – On the 2 min for 20

200m Run

14 DB Snatches

10 DB Box Step Ups

Post rounds to comments.

CFL Spark (5:45am and 12:10)

-OTM WOD from above

CFL Evolve (11am)

20 min Core WOD

10 cal Row or Bike

200 ft Farmer Carry

200 m Walk or Run

10 Banded Good Mornings



Tuesday

James

Strength

Power Cleans 2-2-2-2-2

WOD – 3 Rounds

10 Clean and Jerks

10 Pullups

-Rest 1 min after each round

Post weight and time to comments.

CFL Spark (5:45am and 12:10)

4 Rounds

20/15 cal Bike or Row

10 Clean and Jerks

10 Pullups

-Rest 1 min after each round


Go to top