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WOD

Tuesday

Dave

Core WOD – OTM x 24

min 1 – 15cal Row or Bike

min 2 – 45sec Wall Walk to Handstand Hold

min 3 – 100ft Bottoms Up Carry

min 4 – 9 Strict Toes to Bar

Post name to comments.

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

-Core WOD from above


Monday

Jamie

Partner WOD – 16 AMRAP

60 Wall Balls

60 KB Swings

60 Burpee Box Overs

Post partner and rounds to comments.

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

-Partner WOD from above



Friday

Ben

Strength

Overhead Squats 7-7-7-7

Partner WOD – 10 min AMRAP

5 Box Jumps

5 Power Snatches

Post weight, partner and rounds to comments.

CFL Spark (5:45am)

5 Rounds

14/10cal Bike or Row

7 Power Snatches

7 Overhead Squat

CFL Evolve (11am)

16 min AMRAP

10cal Bike or Row

10 Seated Presses

10 Air Squats

10 KB Swings



Thursday

Chris

Benchmark WOD – 830

30 Burpees

30 Pullups

30 Thrusters

30 Double Unders

30 Plate Snatch

30 Wall Balls

30 Box Jumps

30 KB Swings

Post time to comments.

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

-Benchmark WOD from above


Wednesday

Glute Shuffle

Core WOD – 24 mins

600m Run

20 KB Marches

10 Banded Good Mornings

5 Strict Toes to Bar

Post name to comments.

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

-Core WOD From above

CFL Evolve – 20 min AMRAP

200m Run/Walk

20 Slam Ball Marches

10 cal Bike or Row

10 Spider Pulls


Tuesday

Robin

Interval WOD – 3 x 4on 4off

40/30 cal Bike or Row

20 Walking Lunge Steps

then Max Strict Pullups with remaining time

Post reps to comments.

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

-Interval WOD from above


Monday

Running Hot

WOD – 15 min AMRAP

200m Run

3,6,9,12…

DB Snatches

Burpees

Post rounds to comments.

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

-AMRAP from above


Saturday

Rachel

Saturday WOD – 8am w/ Kitri

16 min AMRAP

Run 200m

20 Air Squats

20 Double Unders

10 Pullups

Post rounds to comments.

Open Gym – 9am to 11 w/ Ben


Friday

OH Carries

Strength

Overhead Squats 5-5-5-5

Partner WOD – 12 min AMRAP

16 Step Back Lunges

12 Ball Slams

8 Push Ups

Post weight and rounds to comments.

CFL Spark (5:45am)

600m Run

100 ft Walking Lunge

10 Ball Slams

Run 400m

150 ft Walking Lunge

20 Ball Slams

Run 200m

200 ft Walking Lunge

30 Ball Slams

Post time to comments.

CFL Evolve (11am)

-Partner WOD from above

Box Brief: Starting next week CFL will be offering the 5:45am Spark class five days per week. Join us everyday from Monday through Friday. This is a summer offering only.


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