WOD for 5.28.18There will only be classes at 8:30, 9:30 & 10:30 AM today. This workout is about saying thanks to all of the women & men who have given their lives in the line of duty. Pick an option below or if you can't...
5/26/2018Metcon (AMRAP - Rounds)AMRAP in 20 Minutes of: 250M Row 25 Double Unders RX+,RX= Double Unders Fx= 50 Singles...
WOD for 5.25.18Workout Of The DayMetcon (Time)10 Rounds For Time 8 American KB Swings 60 Yard Shuttle Sprint 8 American KB Swings -rest 1 minute between rounds- Rx+=70/53 Rx=53/35 Fx=44/26...
WOD for 5.24.18Workout Of The DayMetcon (AMRAP - Rounds and Reps)"Nobody Knows My Trouble" AMRAP X 8 7 Overhead Squats (135/95lbs) 3 Ring Muscle-UpsMetcon (AMRAP - Rounds and Reps)Option 2 AMRAP x 8 7 Overhead Squats (95/65 lbs) 5 Chest 2 Bar Pull-UpsMetcon (AMRAP - Rounds and Reps)Option 3 AMRAP x 8 6...
WOD for 5.23.18Workout Of The DayPower Clean (10 Minutes to Find 1RM)MetconTake 80% of your 1RM Power Clean & then every minute on the minute do: 1x 3 Position Power Clean (1 from the high hang, 1 from the knee, 1 from the ground)MetconAMRAP x 7 5 Evil...
WOD for 5.22.18Workout Of The DayMetcon (Time)"It Can't Be This Hard!" 5 Rounds For Time 500m Row 15 Thrusters Rx & + =95/65 lbs Fx=75/55 lbs...
WOD for 5.21.18Workout Of The DayMetcon (Time)"And Then" For Time 21 Cal Bike 21 Deadlifts 21 Toes To Bar -and then- 2 Rounds 15 Cal Bike 15 Deadlifts 15 Toes To Bar -and then- 3 Rounds 9 Cal Bike 9 Deadlifts 9 Toes To Bar Rx+ = 185/135 lbs Rx = 155/105 lbsMetcon (Time)"Fx And Then" For Time 21 Cal Bike 21...
5/19/2018Warm-upShoulder and Hip Mobility 5 Rounds of: 10/7 Cal Bike 200' Empty Sled PushMetcon (Time)For Time: Double "GRACE" 60 Clean and Jerk RX+= 135/95 Rx= 95/65 FX= 65/45...
CFD GolfWorkout Of The DayThis workout is a partner workout. If you didn't sign up ahead of time that is ok. We'll find you another lost soul in class. If you want to fly solo that is ok too. This workout works like this: -Each hole...
WOD for 5.17.18Workout Of The DaySnatch Pull (3,3,3,3,3)Hang Power Snatch (2,2,2,2,2)Power Snatch (1,1,1,1,1)...