WOD / Blog
07 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (12 Minute Cap) 15-12-9-12-15 Front Squats (115/75)(75/55) American Kettlebell Swings (1.5/1)(1/25#) RX+: (155/105)(105/70) and (2/1.5)(1.5/1) Stimulus/Focus: This out and back will challenge you mentally–with the […]
05 July 2025
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
04 July 2024
Warm up: Coach’s Choice Strength/Skill: Review the movements and get ready to work! WOD: CFB 1776 Happy 4th of July from CFB! This workout is meant to be partner style. You complete the runs together and split the work however you would like with one partner working while the other rests. You can also opt […]
03 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Hang Power Clean 3 x 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 14 Minute AMRAP 7 Hang Power Cleans 7 Front Squats RX: (205/145)(145/100) Stimulus/Focus: Choose a weight that is heavy for you. Find a weight […]
02 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: 30 Minute Partner AMRAP-You Go, I Go Handstand Walk (25′) 10 Wall Balls (20/14)(14/10) 10 Ring Rows Stimulus/Focus: Have fun with a partner. One person works, one partner rests. Start by the rowers. Complete one length of HSW (or your progression), 10 WBs, and 10 RRs. Then, […]
01 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 400 Meter Run 1000/800 Meter Bike Erg 500/400 Meter Row 25/20 Calorie Assault Bike Stimulus/Focus: Each movement counts as 1 rep. If time is called […]