Reminder we are only open for a half day today. 5am, 6am, 9:30am, 12pm Only. Have a wonderful holiday and we will see you on Saturday! 2 options today: If you are beat up from the 12 Days, skip the strength portion and spend 20min on mobility/stretching/rolling out. If you did not come in yesterday...Read More

12 Days of CFWP 1 Snatch (115/75) 2 Front Squat 3 Push Press 4 Box Jump (24/20) *Step down only 5 Power Clean 6 Pull-up 7 Wall Ball (20/14) 8 Burpee to Plate (25/15) 9 Deadlift 10 OH Plate Lunges (25/15) 11 KBS (53/35) 12 Ground to Overhead Like the song…. 1 2-1 3-2-1 4-3-2-1...Read More

Warm‐up:  200m run then 3rds of:  10 Scap Push‐up  5 Inverted Burpee  5 Chin‐up Strength:  15‐20min to establish a 1‐RM Bench Press EMOM x 16 1‐ 15/12 Cal Row 2‐ 10 Ball Slam + 10 Russian Twists (25/15) 3‐ 2 Rope Climb 4‐ 6‐8 Strict HSPURead More

Warm-up: 200m run then 2rds of: 10 Bird Dog 10 Glute Bridge 10 OHS Strength: Take 15-20min to establish a 5-RM Back Squat WOD: 20 Front Rack Lunges Then, 3rds of: 10 Hang Power Snatch 20 T2B 30 DU Then, 20 Front Rack Lunges (Rx115/75 Rx+ 135/95)Read More

Warm-up: 200m run then 2rds: 15 Dislocates 8 OHS 30sec HS Hold Strength: 3-RM OHS WOD: “Nancy” 5rds 400m run 15 OHS (95/65) Finish: 2 sets Banded Hamstring Curls + 30sec Box Shoulder StretchRead More

Mobility: Lax Ball Thoracic Spine + Shoulder Distraction w/ bands Prehab/Rehab: 2 sets IYTW’s + 10 Single Leg RDL Skill: TGU For quality, not for time 3rds 2 Rope Climb 4x Hurdle Drill (Set up 10-12 parallettes. Sideways facing high knees) 2 Muscle-up 30sec L-sit 4 TGU 100m Run focusing on Pose techniqueRead More

Warm-up: 200m run then 3rds of: 10 Scap Push-up 4 Roll to Candlestick 4 Spiderman Strength: Bench Press 5@75%, 3@85%, 1+@95% WOD: EMOM x 18 1) 4 Strict HSPU + 4 Deadlift (225/155) 2) 10 Wall Ball (20/14) 3) 8 Burpee Box Jump Over (24/20)Read More

Warm-up: 200m run then 2rds of: 8 False Grip Ring Row 10 Hollow Rock Strength: Take 10-15min to establish a 2-RM Weighted Pull-up WOD: 4 rounds 60sec Row for Cal 15sec Rest 60sec Max DU 15sec Rest 60sec Max Strict Chin-up 15sec RestRead More

Warm-up: 200m run then 3rds of: 12 Bird Dog 8 Glute Bridge 6 Thruster (45/35) Strength: Back Squat 5@75%, 3@85%, 1+@95% WOD: Build to 85-90% of 1-RM Clean & Jerk then, For time 10 Clean & Jerk @ 85% *Perform 10 burpee over bar after any failed rep. Must complete burpees before attempting another rep.Read More

Warm-up: 00m then Burgener Warm-up Strength: OHS 3-3-2-2-2 WOD: 5min AMRAP 10 Hang Power Snatch (115/75) 15 DU Rest 3min 5min AMRAP 10 Wall Ball (20/14) 15 T2B Rest 3min 5 min AMRAP 10 Front Rack Lunges (75/55) 15 HR Push-upRead More