Menu

WOD

Training for Wednesday, May 6th

Group Circle Warm Up 10 Box Step Ups, Step Downs 25 ft Over the Hurdle, Under the Hurdle walks 15 Flutter Kicks 25ft Quick High Knees 10 Box Step Ups, Step

0 Comments
Read Full

Training for Tuesday, May 5th

Group Circle   Warm Up 2 Rounds 10 Wallballs 10 OH Walking Lunges 10 V-Ups 3 Inch Worms with Push Up   Strength 15 minutes to complete Back Squat: 5

0 Comments
Read Full

Schedule Updates

Hi All! As of this Friday, May 8th, there will no longer be a 7pm Foundations class. There is no longer a class offered at 7pm on Friday! We will

0 Comments
Read Full

Training for Monday, May 4th

Group Circle   Warm Up 3 Rounds: 15 Banded Pull Aparts 30 sec Chin Over Bar Hold (on Pull Up bar) 15 Banded Good Mornings 30 sec HS Hold  

0 Comments
Read Full

Training for Friday, May 1st

CFWS   Group Circle   Warm Up 30 sec HS Hold 100m Run 10 Squats 200m Run 10 Burpees 100m Run 30 Sec HS Hold   Strength 15 minutes to

0 Comments
Read Full

Training for Thursday, April 30th

CFWS   Group Circle   Warm Up 15 Box Step Ups and Step Downs 15 Banded Pull Aparts —–> Inch worm with Push Up <—– Crab Walk 15 Banded Pull

0 Comments
Read Full

Training for Wednesday, April 29th

Group Circle   Warm Up 10 banded dislocates 100m Row 15 Flutter Kicks 100m Row 10 banded dislocates 100m Row 1:00 Plank Hold   Skill 15 minutes to work on

0 Comments
Read Full

Training for Tuesday, April 28th – “Shantae’s Wedding WOD”

CFWS   Group Circle   Warm Up 15 Box Dips —-> Inch Worm with Push Up <—- Bear Crawl 200m Run 15 Box Jumps 20 Scorpions 20 Iron Cross  

0 Comments
Read Full

Training for Monday, April 27th

Group Circle Warm Up 3 Rounds 200m Run 15 Wall Squats (facing the wall, arms overhead) 40 sec Plank Hold   Strength 15 minutes to complete Back Squat 5 x5

0 Comments
Read Full

Training for Saturday. April 25th

Hellfire   “The Seven”   CFWS Group Circle   Warm Up   Workout of the Day “Molly’s 27th Birthday WOD and she was born in 1988” 27 minute OTM Even Minute:

0 Comments
Read Full