WOD - Thu, May 22Intent Practice Murph elements with structured pacing and quality volume. This workout falls on a Thursday to give adequate recovery time for shoulders, and grip prior…
coachMay 21, 2025
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WOD - Wed, May 21Intent Skill-based Olympic lifting followed by moderate aerobic effort.The goal today is to push the complex and see how heavy you can get while balancing proper…
coachMay 20, 2025
WOD - Tue, May 20Intent Heavy squatting followed by short sprint-style conditioning. The goal is to use barbells and do step back lunges that come from the floor. The load…
coachMay 19, 2025
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 - 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