WOD - Mon, May 19Intent Test overhead strength, then condition with moderate push/pull focus and double-unders. Working on shoulder to overhead as a specific fitness capacity will help strict press…
coachMay 18, 2025
WOD WOD, April 9, 2022
SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation "Tabata " Core Alternate 4 Sets of: :20 Alt bird dog…
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WOD - Sun, May 18Warm up Coach's Choice Chip Away (Time)1 RD for Time of:100 Double Under's90 AB-Mat Sit-Ups80 Walking Lunges *40 each leg (add dumbbells for extra spice)70 Russian…
coachMay 17, 2025
WOD - Sat, May 17Intent High-energy partner workout. Share the load and challenge teamwork, communication, and grit. Some syncro work, some individual work and some you and I go work–it’s…
coachMay 16, 2025
WOD - Fri, May 16Intent Simulate Murph partitioning with high-rep calisthenics and moderate running; focus on fast transitions and steady pacing. If you are an experienced CF athlete then throw…
coachMay 15, 2025
WOD - Thu, May 15Intent Today we get after a uniquely timed priority workout that focuses first on the upper pressing capacity of gymnastics and then our ability to repetitively…
coachMay 14, 2025
WOD - Wed, May 14Intent Aerobic power intervals with a mixed-machine test. Push effort but maintain consistency across rounds. No hiding on these intervals today! The goal is to push…
coachMay 13, 2025
WOD - Tue, May 13Intent Heavy lower-body strength, followed by unilateral work to balance symmetry and stability. Conditioning tests pacing on weighted lunges and midline endurance. After yesterday’s toes to…
coachMay 12, 2025
WOD - Mon, May 12Intent We start the week with barbell cycling and gymnastics under fatigue. This tests grip endurance, barbell control, and midline stability. Challenge athletes to hold unbroken…
coachMay 11, 2025