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WOD

Training for Monday, March 2nd

Group Circle Warm Up 2 Rounds 10 Push Ups 15 Walking Lunges 20 Good Mornings with Dowel Strength 15 minutes to complete: RDL 5 x 3 @ 75% max clean

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Training for Friday, February 27th

It time for the first OPEN workout of the season! 15.1 here we go…… All classes tomorrow will be running 15.1 as the daily WOD. There is no regular class

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Training for Thursday, February 26th

CFWS Group Circle Warm Up (7 minutes to complete) 30 cal sprint on the rower/15 cal on the Assault Bike 5 Inch Worms 10 KB Swings 15 Should Pass throughs

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Training for Wednesday, February 25th

Group Circle Warm Up Line Drills: Buttkickers 30 sec Hollow Hold High Knees 30 sec Superman Hold Inch Worm with Push Up 30 sec hold in Bottom Squat Spiderman 30

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Training for Tuesday, February 24th

CFWS Group Circle Warm Up Dave’s Delight – Let’s get those shoulders warm and ready!! Strength Overhead Squat 5 x 3 (from rack) Workout of the Day 5 Rounds for

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Training for Monday, February 23rd

Group Circle Warm Up 3 Rounds 10 Goblet Squats (lightest – medium weight) 30 Double Unders/60 Singles Strength Front Squat 8 x 1 GO HEAVY!!!!! Workout of the Day 14

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Training for Saturday, February 21st

Just a reminder…..MOBILITY taught by Coach Karlie after the 10am WOD! Stay and get flexy! CFWS Group Circle Warm Up 3 set of: 1:00 minute Plank Hold 1:00 minute Rest

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Training for Friday, February 20th

CFWS Group Circle Warm Up 500m Row/ 3 mins on Assault Bike -then- Line Drills and warm up for Deads Strength Deadlift 4 * 4 Workout of the Day 4

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Training for Thursday, February 19th

CFWS Group Circle Warm Up 100m Farmers Carry 50 Jumping Jacks 200m Farmers Carry 25 Lunges 100m Farmers Carry 50 Jumping Jacks Strength Back squat 3 x 8 (increase weight

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Training for Wednesday, February 18th

Group Circle annnnnnnnnnnnd guess who is coaching tomorrow morning at 6am and 7am…Yup, Coach Karlie will be the early bird getting the worm!! Warm Up 3 Rounds For Quality (10

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