Pre WOD 5 rounds, not for time 10 DB bench press 10 double DB bent over row Workout of the Day CF Games 19.1 15 minutes as many round as possible 19 wall ball shots (#20/#14) 19 calorie row  Read more

Workout of the Day 25 minutes as many rounds as possible 5 sandbag clean and jerkd (#85/#60) 10 sandbag stepups (24″/20″) 15 /10 calorie Assault bike 200 meter runRead more

WOD Every 2:30 for 15:00 7 deadlifts 7 strict press 7 strict knees to elbows Post WOD 4 X 50 banded partner sprintRead more

Pre WOD Every minute on the minute for 12 minutes Even: 3 front squats Odd: 6 back squats Workout of the Day For time 21-18-15-12-9-6-3 Row for calories Kettlebell swings (32kg/24kg)  Read more

Pre WOD Tabata thrusters (#45/#35)… bar may not be set down *even rounds hold bittom of front squat, odd rounds hold bar overhead Workout of the Day For time 50/35 cal Assault bike, then… 100 double unders / 50 abmat situps 80 DU’s / 40 SU’s 60 DU’s / 30 SU’s 40 DU’s / 20 SU’s 20 DU’s / 10 SU’s Then… 50/35 cal Assault bike  Read more