Pre WOD Partition in any manner Workout of the Day Friday 5 rounds for max reps :30 burpees :30 rest :30 kettlebell swings (24kg/16kg) :30 rest :30 10 meter shuttle sprints :30 rest   CF Cardio WOD 30 double unders 400 M run 15 burpees 20 DU’s 600 M run 15 burpees 10 DU’s 800 M run 15 burpees 20 DU’s 600 M run 15 burpees 30 DU’s 400 M run 15 burpeesRead more

Pre WOD In approx 15 minutes, work up to.. Workout of the Day Wednesday For time 5-4-3-2-1 Push jerk @ 75% Back squat- same load, double the reps Post WOD 40 barbell rolloutsRead more

Workout of the Day Tuesday 4 rounds for time: 30 jump and touch (12″ outside reaching height) 20 deadlifts (#185/#115) 10 handstand pushups   CF Cardio WOD 8 X 400 meter runs Pick pace group, no changing during WOD Adv: 2:15-2:30 Int: 2:45-3:00 Beg: 3:15+ Interval time includes any leftover time to rest Post WOD 50 lunges each leg 50 abmat situps MobilityRead more

Pre WOD Muscle up skill work/practice Workout of the Day Nasty Girls 3 rounds for time: 50 Squats 7 Muscle ups 10 Hang Power Clean (#135/#95)Read more

Workout of the Day Friday 10 rounds for time 15 deadlifts (#135/#85) 15 pushupsRead more