Daily WOD – Mar 25, 2016
"Open 16.5" 21-18-15-12-9-6-3 reps for time of: thrusters (95/65#) bar facing burpees WOD Notes: Check the Games site HERE for full details on the final Open WOD of 2016! For anyone not in the open, there will…
Make Up Day – Mar 24, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "16.4" AMRAP in 13 minutes of 55 deadlifts (155/105#), 55 wallballs (20/14# to 10/9'), 55…
Daily WOD – Mar 23, 2016
Complete a 400m run every 3 minutes for 30 minutes. WOD Notes: This is a fantastic conditioning WOD! The 3 minute pace is designed for someone who will be able to consistently run a sub…
Daily WOD – Mar 22, 2016
Sumo Deadlift 7x1 (90%) Then 25 weighted box jumps NFT Open Notes: Red team dominates another week with first place finishes on both the men's and women's sides! Green and Blue are in a race…
Daily WOD – Mar 21, 2016
Complete 8 rounds for time of: 15 KB high pull (53/35#) 25 yds bear crawls 5 strict pull ups Schedule Notes: The CFE WOD this week will be on Thursday at 9:30 am instead of 4:30 pm. The…
Football WOD – Mar 20, 2016
EMOM for 14 minutes of: Odd minutes: 3 clean pulls (90% 1RM power clean) 10 double unders Even minutes: 6 box jumps (30/24") 10 T2B WOD Notes: Compare to CFFB on 160318. Community Notes: Happy…
Daily WOD – Mar 19, 2016
Shoulder Press 5x5 (75%) Then 3x10R/10L KB snatches (go for speed, not weight) Community Notes: Happy Real Birthday Sabol (sorry we were a day early)!!
Daily WOD – Mar 17, 2016
"Open 16.4" AMRAP in 13 minutes of: 55 deadlifts (225/155#) 55 wallballs (20/14# to 10/9') 55 calorie row 55 handstand push ups "Open 16.4 Scale" AMRAP in 13 minutes of: 55 deadlifts (135/95#) 55 wallballs…
Make Up Day – Mar 17, 2016
Come in today between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "Open 16.3" - AMRAP in 7 minutes of 10 snatches (75/55#), 3 bar muscle…
Daily WOD – Mar 16, 2016
Box Squats 6x3 (85%) Then Goblet squats 5x10 AHAP WOD Notes: This is a day to put in some heavy work! Warm your way up to a heavy box squat weight and stay there for…