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WOD

Wednesday

Lori

WOD – Team Waterfall

20 min AMRAP

20 KB Swings

10 Ball Slams

10 Box Overs

Row 200m

Post team and meters to comments.

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

-Team WOD from above

 

 

 


Tuesday

Bobby

WOD – Intervals

3 x 3 on 3 off – AMRAP

14 Wall Balls

7 Pullups

14 Step Back Lunges

7 Toes to Bar

Post rounds to comments.

CFL Spark (12:10)

-Interval WOD from above


Monday

Robin

Strength

Romanian Deadlift

5-5-5-5-5

WOD

Run 200m

30 Hang Power Clean

30 Thrusters

Run 200m

20 Hang Power Cleans

20 Thrusters

Run 200m

10 Hang Power Cleans

10 Thrusters

Post weight and time to comments.

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

30 – 20 – 10

Bar Hops

Deadlifts

Hang Power Cleans

Thrusters

Post time to comments.


Saturday

Era

Partner WOD – 8am w/ Shay

Run 800m

60 KB Swings

60 Wall Balls

600m Farmer Carry

60 Wall Balls

60 KB Swings

Run 800m

Post partner and time to comments.

Open Gym – 9am to 11



Thursday

Johnna

WOD – Intervals

3 x 5 on 5 off

AMRAP

5 Pullups

10 Push Ups

15 Air Squats

Post rounds to comments.

CFL Spark (12:10)

-Interval WOD from above


Wednesday

Tina

Core WOD – On the min for 24

min 1 – Row 15 Cals

min 2 – 12 KB RDLs

min 3 – 12 Toes to Bar

min 4 – 12+12 Banded Glute Shuffle

Post name to comments.

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

-Core WOD from above


Tuesday

Chelcie

Strength

Back Squat 1-1-1-1-1

WOD – Burner

Run 200m

30 Walking Lunge Steps

Run 400m

30 Walking Lunge Steps

Run 200m

Post weight and time to comments.

CFL Spark (12:10)

3 Rounds

Run 600m

10 Hang Power Cleans

8 Front Rack Walking Lunges

Post time to comments.


Monday

Jared

WOD – Classic CF

10-20-30-40-50

DB Snatches

-6 Burpee Box Jumps after each round

Post time to comments.

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

-Classic CF WOD from above


Saturday

Vivica

Saturday WOD – 9am at City Park

5000m Run/Walk

Post time to comments.

Box Brief:

-Meet at the fire drill station shelter at the corner of 3rd and Fremont.

-Stick around afterward for snacks

-Bring the family

note: no 8am class or open gym

 


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