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WOD

Tuesday

Heather

WOD – Engine Builder

On the 4 min x 5

20/15 cal Bike or Row

20 Plate Snatches

15 Wall Balls

Post rounds to comments.

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

-Engine Builder WOD from above


Monday

Dean

WOD – Classic CF

16 min AMRAP

15 Deadlifts

12 Push Ups

9 Pullups

6 Box Jumps

Post rounds to comments.

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

-Classic CF WOD from above


Saturday

Partner WOD – 8am w/ Shay

3 Rounds

600m Run w/Med Ball

200ft Walking Lunges

4 Rope Climbs

Post partner and time to comments.

Open Gym (9am-11)


Friday

Brian

Strength

Floor Press 5-5-5-5-5

WOD – Burner

2 Rounds

200m Run

20 DB Snatches

400m Run

10 Burpees

Post weight and time to comments.

CFL Spark (5:45am)

12 min AMRAP

30 DB Snatches

15 Burpees

30 Double Unders

CFL Evolve (11am)

Intervals 3 x 4on 2 off

2 rounds of

8 Spider Pulls

8 Goblet Squats

then max cal Bike or Row with remaining time



Thursday

Guille

WOD – Classic CF

5 Rounds

20/15 cal Bike or Row

12 Pullups

9 Thrusters

-Rest one min after each round

Post time to comments.

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

-Classic CF WOD from above


Wednesday

Wade

Strength

Cleans 2-2-2-2-2

WOD – Build – 10 mins

8+8 Lawnmower Rows

12 KB RDLs

20 KB Toe Taps

Post weight to comments.

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

On the 2 min for 14 mins

6 Deadlifts

6 Hang Power Cleans

20 Lateral Bar Hops

CFL Evolve (11am)

On the min for 20

min 1 – 40 sec Bike or Row

min 2 – 12 KB Swings

min 3 – 6+6 Palov Press

min 4 – 12 Ball Slams



Tuesday

Gonzo

Team Waterfall WOD – 20 mins

6 Strict Toes to Bar

8 Box Overs

10 Ball Slams

200/150m Row

Post team and meters to comments.

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

-Team WOD from above


Monday

Rowing

Benchmark WOD

“Blood In the Water”

100 Double Unders

50 KB Swings

40 Wallballs

10 Muscle Ups

40 Wallballs

50 KB Swings

100 Double Unders

Post time to comments.

CFL Spark (5:45am 12:10)

-Benchmark WOD from above


Saturday

Bob

Saturday WOD – 8am w/ Shay

Partner WOD

1600m Run

60 Slam Balls

60 Box Overs

60 Ball Squats

1600m Run

Post partner and time to comments.

Open Gym – 9am to 11


Friday

John

WOD – On the 5 min for 25

30/20 Row or Bike

45 Double Unders

15 Toes to Bar

Post times to comments.

CFL Spark (5:45am)

-WOD from above

CFL Evolve (11am)

20 min AMRAP

200m Fast Walk

10 Seated Presses

10 cal Bike or Row

10 Squats


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