Mobility: Pecs & Lats Skill: Rope Climb Workout of the Day: 4rds for quality 300m Run or Row 3 Rope Climb 30 Russian Twist with slam ball 150ft Kettlebell Farmer’s CarryRead More

This is our own, CFWP tribute to the victims of the Pulse shooting. Two person team. 12 movements x 49 reps for the victims. Split each movement into 24/25 reps per person. Run together holding a band. Warm-up: 200m Run then 2rds of: 3 1 ¼ Front Squat 4 Push-up to Spiderman 5 Ring Row Strength:...Read More

Warm-up: 200m Run then 2rds of: 10 Alternating High Box Step-up 6 Supinated Grip Ring Row with a 20sec isometric hold on last rep Strength: 3 sets 1a) Tempo Split Squat x 8 each @31X1 1b) Strict Supinated Grip Chest to Bar Pull-up x 6 Workout of the Day: 2 sets for times 500m Row...Read More

Warm-up: 200m Run then 3rds of: 3 Muscle Clean 3 Front Squat 3 Strict Press 3 Jerk   Strength: Strict Press 3 x 8 No set percentage. Increase from last week. Workout of the Day: Every Minute on the Minute x 12 minutes: Even: 3 Power Clean + 3 Front Squat + 3 Jerk Odd:...Read More

Warm-up: 200m Run then 3rds of: 4 Med Ball Clean 4 Single Leg Romanian Deadlift Holding Ball 8 Deadbug Strength: Deadlift 3×6 @75-80% Workout of the Day “Karen” 150 Wall Balls for time Finish: Cool down with a 3-5min jog or bikeRead More

Mobility: Wrists & Forearms Skill: Handstand Push-ups Workout of the Day: 4 total rounds. 60 seconds of work, 30 seconds of rest (24min) 1) Row for Calories 2) Double Kettlebell Front Rack Walk (heavy) 3) Bike for Calories 4) Core: Plank Hold, Side Plank Hold, Hollow Hold, V-ups, Strict Toes to Bar, Seated Pikes etc…Read More

Warm-up: 200m Run then 2rds of: 4 Single Arm Dumbbell Thruster (each) 30sec Hollow Hold Strength: Front Squat 3 x 8 @ 65%, 70%, 75% Workout of the Day: Every 10min x 30min (3 sets) 750m Run 20 Dumbbell Hang Squat Clean Thruster 20 Toes to BarRead More

Warm-up: 200m Run then 2rds of: The Panther, The Rabbit, The Crab Strength: 1a) Single Leg Glute Bridge with foot on bench/low box x 8 each @3011 1b) Windshield Wipers x 20 https://www.youtube.com/watch?v=DhT2KCx1eMM Workout of the Day: 50/40 Calorie Row Then 2rds of 30 Russian Kettlebell Swings (53/35) 20 Front Rack Reverse Lunges (95/65) 10...Read More

Warm-up: 200m Run then 3rds of: 2 Wall Walk 3 Behind the Neck Snatch Grip Press 4 Overhead Squat 5 Ring Row Strength: Strict Press 3 x 10 Workout of the Day: As many rounds and reps as possible in 7 minutes of: 3 Bar Muscle-ups or 5 Strict Pull-ups) 5 Hang Squat Snatch 115/75...Read More

Warm-up: 200m Run then 3rds of: 4 Med Ball Clean 4 Med Ball Romanian Deadlift (each) 8 Deadbug holding ball Strength: Deadlift 3×8 @70-75% Workout of the Day: 3rds for time 20 Toes to Bar 20 Wall Ball 5 Deadlift Rx 185/135 Rx+ 275/185Read More