04 FEBRUARY 2023

04 FEBRUARY 2023

SATURDAY & SUNDAY 230204 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to all skill levels and a great way to meet our great community of athletes!  We hope to see you then. _______________...

Saturday

04 FEBRUARY 2023

SATURDAY & SUNDAY 230204

Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT!

The Community Workout is open to all skill levels and a great way to meet our great community of athletes!  We hope to see you then.

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Saturday’s Schedule

10AM – FREE COMMUNITY WORKOUT

Sunday Closed

03 FEBRUARY 2023

03 FEBRUARY 2023

FRIDAY 230203 For Time, 2K Row Rest, Then For Time, 100 Alternating DB Snatches #45/25 Compare today's 2K Row effort to previous efforts on December 14th, 2022, September 19th, 2022, August 5th, 2022, May 27th, 2022, April 5th, 2022, and March 18th, 2022. Good Luck...

03 FEBRUARY 2023

FRIDAY 230203

For Time,

2K Row

Rest, Then

For Time,

100 Alternating DB Snatches #45/25

Compare today’s 2K Row effort to previous efforts on December 14th, 2022, September 19th, 2022, August 5th, 2022, May 27th, 2022, April 5th, 2022, and March 18th, 2022.

Good Luck this weekend to CFA Athlete Hosh on his matches this weekend.  

Patrick recently was promoted to Blue Belt at Claudio Franca Brazilian Jiu Jitsu.  Congrats Patrick on this accomplishment.  

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Friday’s Schedule

8AM – Strength / Olympic Lifting

4PM – Workout of the Day

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02 FEBRUARY 2023

02 FEBRUARY 2023

THURSDAY 230202 16 Minute E2MOM (Every 2 Minutes On the Minute) - 8 Rounds 5 Deadlift 3 Hang Power Clean 1 Shoulder to Overhead Each Round athletes should look to increase the load. Suggested RX weights #85/55 #95/65 #105/75 #115/85 #125/90 #135/95 #145/100 #155/105...

02 FEBRUARY 2023

THURSDAY 230202

16 Minute E2MOM (Every 2 Minutes On the Minute) – 8 Rounds

5 Deadlift 

3 Hang Power Clean

1 Shoulder to Overhead

Each Round athletes should look to increase the load.  

Suggested RX weights

#85/55

#95/65

#105/75

#115/85

#125/90

#135/95

#145/100

#155/105

The limiting factor for today’s WOD will be the Shoulder to Overhead.  Keep that in mind as you strategize your starting and ending load.  

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Thursday’s Schedule

6AM – Workout of the Day

1030AM – Workout of the Day

4PM – Workout of the Day

515PM – Teen Class

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01 FEBRUARY 2023

01 FEBRUARY 2023

WEDNESDAY 230201 For Time Evolution A - 10 Minute running clock - remaining time is rest for the athlete 21/18 Assault Bike Calories 9 KB Swings (#53/35) 15/13 Assault Bike Calories 15 KB Swings (#53/35) 9/8 Assault Bike Calories 21 KB Swings (#53/35) Evolution B - 10...

01 FEBRUARY 2023

WEDNESDAY 230201

For Time

Evolution A – 10 Minute running clock – remaining time is rest for the athlete

21/18 Assault Bike Calories

9 KB Swings (#53/35)

15/13 Assault Bike Calories

15 KB Swings (#53/35)

9/8 Assault Bike Calories

21 KB Swings (#53/35)

Evolution B – 10 Minute running clock – remaining time is rest for the athlete

21 DB Thruster (#35/25)

9 Toes-2-Bar

15 DB Thruster (#35/25)

15 Toes-2-Bar

9 DB Thruster (#35/25)

21 Toes-2-Bar

Athletes can choose to start on either Evolution.  The second Evolution will start at the 10 Minute mark.

This WOD will reward the athlete who finishes their first Evolution quickly with more rest time.

Even Brit will assume the CFA post-WOD rest position.

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Wednesday’s Schedule

6AM – Workout of the day

8AM – Workout of the day

4PM – Workout of the day

615PM – Workout of the day

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31 JANUARY 2023

TUESDAY 230131

For least amount of sets,

500 Double Unders / 1000 Single Jumps

For every broken set – 5 Strict Pullups (least amount of assistance if band is necessary)

Today is the final day of the Jump Rope Challenge.

Great Job by all those that participated.  

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Tuesday’s Schedule

6AM – Workout of the Day

1030AM – Workout of the Day

4PM – Workout of the Day

515PM – Teen Class

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31 JANUARY 2023

31 JANUARY 2023

TUESDAY 230131 For least amount of sets, 500 Double Unders / 1000 Single Jumps For every broken set - 5 Strict Pullups (least amount of assistance if band is necessary) Today is the final day of the Jump Rope Challenge. Great Job by all those that participated....

30 JANUARY 2023

30 JANUARY 2023

MONDAY 230130 12 Minute AMRAP 5 Devils Press (#35/25) 10 Pushups 20 Alt Lunges This is going to a potent WOD to start the week.  Keep a pace where you can continue to move through the 12 Minutes. Using the lunges to catch your breath before getting back into the...

30 JANUARY 2023

MONDAY 230130

12 Minute AMRAP

5 Devils Press (#35/25)

10 Pushups

20 Alt Lunges

This is going to a potent WOD to start the week.  Keep a pace where you can continue to move through the 12 Minutes. 

Using the lunges to catch your breath before getting back into the Devils Press.  

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Monday’s Schedule

6AM – Workout of the day

8AM – Workout of the day

4PM – Workout of the day

615PM – Workout of the day

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