WOD - Sun, Aug 10Warm Up (Checkmark)2 Rounds 200 M Run 10 Pass Throughs10 Air Squats10 Sit Ups 10 Leg Swings (Front Back/Side to Side5 Inchworms w/push up Pull Up…
coachAugust 9, 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…
Read More
WOD - Sat, Aug 9Intent It’s YOU + ME vs. the Clock. This alternating structure keeps intensity high and energy fun.Warm Up (Checkmark)General (0:00–8:00):200m group runThen: 2 Rounds:10 Step back…
coachAugust 8, 2025
WOD - Fri, Aug 8Intent Build pressing volume and stamina under pressure. Today’s piece demands control, grit, and midline resilience.Warm Up (Checkmark)General (0:00–8:00): 3 Rounds:10 Downward Dog to Push-Up10 Step-Back…
coachAugust 7, 2025
WOD - Thu, Aug 7Option 1: Recovery Flow Session (Checkmark)5:00 Banded Mobility (hips, shoulders) 20:00 Continuous Flow (easy pace)10 DB Deadlifts (light)10 Ring Rows10 Alternating V-Ups10 Cal Row/Bike10 Prone Swimmers20m…
coachAugust 6, 2025
WOD - Wed, Aug 6Intent We’re sharpening snatch cycling mechanics under fatigue with an EMOM to practice pulling, positioning, and breathing.Warm Up (Checkmark)General (0:00–8:00): 2:00 Bike or Row Then:3 Rounds:5…
coachAugust 5, 2025
WOD - Tue, Aug 5Intent Heavy front squats to keep leg strength balanced. The challenge is coming off of all the lunges and step ups yesterday! Then, a short high-output…
coachAugust 4, 2025
WOD - Mon, Aug 4Intent We’re progressing strict pressing strength with new loading options before moving into a chipper with odd object challenges that target shoulders, core, and stamina. This…
coachAugust 3, 2025
WOD - Sun, Aug 3CF Games 2025 IE2 (Time)ConditioningRX For Time20 Wall Walks10 DB STO (70/50)20 Single Crossovers30 TTB20 Single Crossovers10 DB STO20 Single Crossovers30 TTB20 Single Crossovers10 DB STO…
coachAugust 2, 2025