Warm-up Strength: Every 3min x 12min (4 sets) Tempo Back Squats x 4 reps @ 22X1 Conditioning: 2 person team for total calories after 20 rounds (10 each) Against a 60sec Clock: 15 Unbroken Wall Balls 20/14 to 10ft/9ft Max Calorie Assault Bike in the remaining time Rest 60 seconds between sets -Alternate minutes/rounds with...Read More

Mobility: Hips and Hip Flexors Skill: Turkish Get-ups Conditioning: Every Minute on the Minute x 20min 1- 10 Ball Slams + 10 Russian Twists 2- 2 Wall Walks + 10 Jumping Lunges 3- Run, Row, Ski, Bike x 60sec 4- RestRead More

CFWP 911 Tribute Workout 2024 2 person team 1 person working at a time Split reps evenly The team will choose to run or row with one person working at a time. Split the 2001m anyway you want as long as it’s done evenly. One erg per team. Time Cap 35min The # of reps...Read More

Warm-up Strength: Strict Press 3×4 Rest 2min between sets You can increase across the 3 sets (Last week of strict press before moving to push press) Conditioning: Intended stimulus: Runs :40-1:00, all rounds in 2min with 1min rest, movements completed unbroken. 1- Every 3min x 5 sets 200m Run 7 Pull-ups 5 Chest to Bar...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3: Clean Lift Off* + Clean Sets 4-6: Clean x 2 *Pull to the kneecap and pause for 2 seconds, return barbell to ground, then perform a clean **On all sets, you can reset at the ground between reps Conditioning: No Rx today. Weight should be...Read More

Warm-up Strength: Every Minute on the Minute x 6min Front Squat 3-2-1-3-2-1 Then at 8:00 Every 3min x 9min (3 sets) 10 Back Squats Conditioning: DG As Many Rounds and Reps as Possible in 10min of: 8 Toes to Bar 8 Dumbbell Thrusters 35/25 12 Dumbbell Walking Lunges U.S. Air Force Major Walter David Gray,...Read More

Warm-up Strength: Every Minute on the Minute x 12min 1- Dumbbell Bench Press x 8-10 reps 2- Strict Pull-ups x 6-8 reps 3- Double Kettlebell Sumo Deadlift x 8-10 reps Conditioning: As Many Rounds and Reps as Possible in 15min of: 300m Run, Row, Ski 30 Russian Kettlebell Swings 25 Sit-ups Anchored to Kettlebell 20...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3: Mid-Thigh Clean + Clean from 2” Below the Knee Sets 4-6: Clean Lift Off x 2 + Clean *Pull to the kneecap and pause for 2 seconds, return barbell to ground, repeat again, return barbell to ground, then perform a full clean Conditioning: No Rx...Read More

Warm-up Strength: Strict Press 3×6 Rest 2min between sets You can increase across the 3 sets Conditioning: 1000/800m Row 30 Hang Power Cleans 95/65 30 Push Press 30 Lateral Burpees Over the Barbell 1000m Run Time Cap 25min *Second option with less weight, step-over burpees, and shorter runRead More

We will be closed on Labor Day. Enjoy the holiday and we will see you for a regular schedule on Tuesday. Note: The clean progressions from Monday have been moved to Wednesday this week.Read More