Warm-up: 200m Run then 3rds of: 30sec Handstand Hold 3 Tall Clean 3 Behind the Neck Strict Press Strength: Shoulder Press 3×4 Workout of the Day: As Many Rounds and Reps as Possible in 6 minutes of: 4 Clean 6 Strict Handstand Push-ups/Hand Release Push-ups 8 Toes to Bar/Hanging Knee Raises Rest 2min Then 6...Read More

Warm-up: 200m Run then 3rds of: 5 Ring Pull-ups 10 Plank Punches 5 Good Mornings Strength: Deadlift 3×3 @85-90% Workout of the Day: 5rds for time 3 Ring Muscle-up 4 Deadlift 5 Lateral Burpees Over the Barbell 6 Alternating Pistols 17 Double-unders Or 6 Strict Ring Dip 4 Deadlift 5 Lateral Burpees Over the Barbell...Read More

Mobility: Hips Skill: Turkish Get-Ups- technique review then 5-10min to build to a heavy set of 3 reps of each arm Workout of the Day: Option 1: 3-4rds 400m Rum 40ft Suitcase-Waiters Carry 40ft Suitcase-Waiters Carry switched 30 Flutter Kicks 20 Walking Lunge Steps 10 Reverse Burpees Option 2: Jerry 1mile Run 2K Row 1mile...Read More

Warm-up: 200m Run then 2rds of: 2 1 ¼ Front Squat 3 Tall Clean4 Ring Row @3011 Strength: Front Squat 6×70%, 6×75%, 4×80%, 4×85% Workout of the Day: Every 10 minutes x 30 minutes (3sets) 500m Row 10 Pull-ups 10 Hang Squat Clean 400m Run Rx 115/75 Rx+ Chest to Bar Pull-ups and 135/95Read More

Warm-up: 200m Run then 2rds of: Half Keeling Single Arm Dumbbell Press x 6 each Single Arm Overhead Dumbbell Walking Lunge Steps x 6 each Ring Row x 4 with 20sec Isometric Hold on Last Rep Strength: 3 sets 1a) Alternating Front Rack Reverse Lunges x 12 total 1b) Strict Supinated Grip Chest to Bar...Read More

Warm-up: 200m Run then 3rds of: 3 Muscle Snatch 3 Overhead Squat 3 Behind the Neck Snatch Grip Press Strength: Strict Press 3 x 6 Olympic Lifting: Every 90 seconds for 8 sets Power Snatch + Snatch + Overhead Squat Workout of the Day: Testing: 1K Row for TimeRead More

Warm-up: 200m Run then 3rds of: With a kettlebell, 5 Sumo Deadlift 5 Goblet Squat 40ft Single Arm Overhead Walk (each) Strength: Deadlift 3×4 @80-85% Workout of the Day: Every Minute on the Minute x 20 1) Thruster x 8 (135/95) 2) Russian Kettlebell Swing (70/53) x 10 + Toes to Bar x 10 3)...Read More

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