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Training for Wednesday, September 16th

Group Circle   Warm Up   Strength 15 minutes to complete: 6s x 3r @ 75-80%   Workout of the Day 18 min EMOM Even: 6 GTOH (135/95) Odd: 10

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Training for Tuesday, September 15th

CFWS   Group Circle   Warm Up   Skill 15 minutes to work on Muscle Up skill work! Transitions, Ring Pulls, False Grip Pull Ups, etc.   Workout of the

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Training for Monday, September 14th

Group Circle   Warm Up 4 Rounds: 10 Cals on Rower/Assault Bike 10 Box Step Ups and Step Downs   Strength 15 minutes to complete: OHS 6s x 2-3r @

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Training for Saturday, September 12th

No WEST SIDE comp this Saturday!   CFWS It’s Cate and Tim’s Birthday! Can you guess who is 39 and who is 50!! 🙂 There will be post WOD Cupcakes!

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Training for Friday, September 11th

Group Circle   Warm Up   Strength 15 minutes to work on the Sleds! Let’s PUSH and PULL!!   Workout of the Day 9/11 HERO WOD Hero WOD “343″ in

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Training for Thursday, September 10th

CFWS   Group Circle   Warm Up Superset the following: 3 x 12 of: Banded Good Mornings Banded Pass Throughs -Then- 6 min AMRAP Run 200m 30 Double Unders/60 Singles  

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Training for Wednesday, June 9th

Group Circle   Warm Up   Strength 15 minutes to complete: Front Squat 6s x 2r @ 80%+   Workout of the Day 21 min EMOM: 1st min: :45sec of

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Training for Tuesday, September 8th

CFWS   Group Circle Warm Up Strength/Skill: 15 minutes to work on the KIP!!! Kipping Technique work!   Workout of the Day 6 Rounds for Time: 10 Pull Ups 15 

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Training for Monday, September 7th – LABOR DAY!!!!

Limited Hours Today – 9am and 10am classes only!!   Group Circle   Warm Up 3 Rounds: 7 Burpees 10 Air Squats 15 Banded Good Mornings   Strength 15 mins

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Training for Saturday, September 5th

Reminder: NO WEST SIDE COMP! Back at it next week!   Holiday Hours – Sunday – CLOSED Monday – 9am and 10am (HERO WOD TIME!)   CFWS 24 min OTM

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