WOD / Blog
04 July 2023
Warm-up: Coach’s Choice Strength/Skill: Review the movements. 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 to do this solo and complete […]
03 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Clean 1 x 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: These are full squat cleans. Start at 70% and get AHAP. Lift on a 2-minute clock. Clean: Max Effort Reps Stimulus/Focus: Use 70% of your heaviest lift from today. After resting two minutes, complete as many […]
01 July 2023
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!
30 June 2023
Warm-up: Coach’s Choice Strength/Skill: Snatch 1 x 1 Stimulus/Focus: Spend 20 minutes working to a heavy single for squat snatch. WOD: 15 Minute AMRAP 10/8 Calorie Row 10 Alternating Devil’s Press (50/35)(35/20) 20 Ab Mat Sit Ups Stimulus/Focus: Find a steady pace and just keep moving. Cool Down: Tabata Handstand Holds
29 June 2023
Warm up: Coach’s Choice Strength: Deadlift 3 x 5 Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock. Deadlift 1 x Max Reps Stimulus/Focus: Rest three minutes after your last set of 5 reps. Then attempt one set of max unbroken reps at that weight. Any pause in the lift terminates the set. […]
28 June 2023
Warm-up: Coach’s Choice Strength/Skill: Review the movements and possible rep schemes. WOD: Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, […]