Workout of the Day
Workout of the Day
February 22, 2012 Category: WOD No Comments 
02-22-2012
Hang Time Folks!!
2-4-6-8-10-8-6-4-2:
- Pull Ups
- Squat Cleans (135lbs / 80lbs)
After Party – 5 Rounds For Time:
- 10 Box Jumps
- 10 Burpees
February 21, 2012 Category: WOD No Comments
02-21-2012
What’s Your Max?
Strength Day – Dead Lift:
- 1-1-1-1
(Find Your 1 Rep Max)
After Party – 3 Rounds For Time:
- 50 Double Unders
- 10 Burpees
February 20, 2012 Category: WOD No Comments
02-20-2012
***Monday is Presidents Day we will only have 2 classes 10am and 5pm***
Ding, Dong
For Time:
- 800m Run
(21-15-9)
- Knees to Elbows
- Sit Ups
- Kettle Bell Swings (55lbs / 35lbs)
February 19, 2012 Category: WOD No Comments
02-17-2012
** Saturday’s Schedule **
9AM Free Team WOD
10AM Olympic Lifting
11AM Free Team WOD
Flashback!!
Were You Here Yesterday?
AMRAP – 13 Minutes:
- 10 Pull Ups
- 20 KB Swings
- 30 Squats
- 40 Double Unders
After Party:
- Go Home
February 16, 2012 Category: WOD No Comments
02-16-2012
To Be The Best… You Have To Train With The Best!!
CFO Trainers… Thanks For All That You Do For Us!!
For Time:
- 30 Calorie Row
- 30 Thrusters (95lbs / 60lbs)
- 30 Over Head Squats (95lbs / 60lbs)
After Party – 3min AMRAP:
- Sit Ups
February 14, 2012 Category: WOD No Comments
02-14-2012
** Important Info – Heads Up **
Tuesday Evening There Will Be NO 6:30PM Class
Go Out And Show Some One You Love Them!!
Bruce – Blowing On The Windows
So He Can “Pinger Paint” His Pretty Little Pictures
3 Rounds Each For Time (15-12-9):
- SDHP (95lbs / 60lbs)
- Knees To Elbows
- Box Jumps (24” / 20”)
(Rest 2 Minutes Between Rounds)
After Party:
- Mobility WOD / Stretch / Foam Roll
February 13, 2012 Category: WOD No Comments
02-13-2012
I… Think… I… Can…
Go Nik Go!!
5 Rounds For Time:
- 7 Dead Lifts
- 7 Hang Cleans
- 7 Front Squats
- 7 Push Press
- HW (135lbs / 95lbs)
- LHW (115lbs / 80lbs)
- MW (95lbs / 60lbs)
- WW (75lbs / 45lbs)
After Party:
- 3 Min Plank Hold
February 12, 2012 Category: WOD No Comments
02-11-2012
** NEW SATURDAY SCHEDULE **
Free Team WOD (9am) - Bring A Friend!!
Olympic Lifting – Power Clean (10am)
Free Team WOD (11am) - Bring A Friend!!
It’s a Bird, It’s a Plane…
In teams of two:
10 rounds for time
-400m Run
-15 Burpees
-Plank Hold
Olympic Lifting:
-Power Cleans
February 10, 2012 Category: WOD No Comments
