Warm up: Warmy+ 5×3 Clusters + 20 single skips Xfit WOD: Station 1, 10 minute time cap, partners switch every 30 seconds 10 Wall balls (20/14) Station 2, 10 minute time cap, partners switch every 30 seconds 5 Deadlifts (135/95) Station 3, 10 minute time cap, partners switch every 30 seconds 10 Front squats (75/55) […]

Warm up: Warmy+ Tabata, 3 rds of; Side plank holds Squat jumps HSPU’s Run down to baseline then run backwards Xfit WOD: For time, 10 rds of; A set of “Cindy” while partner hangs from pull up bar. **every third set add one round of “Cindy”. ***if partner drops from the bar, partner who’s working […]

Warm up: Warmy+ Take 5-6 minutes and warm up on today’s exercises. Xfit WOD: For Time (with a Partner) Cash-In: 400M run 100 Wall Ball Shots (20/14 lb) 90 Deadlifts (95/65) 80 Hand Release Push-Ups 70 Box Jumps (24/20 in) 60 Toes-to-Bars 50 Burpees 40 Power Cleans (95/65) 30 Push Presses (95/65) 20 Weighted Lunges […]

Warm up: Warmy+ 3 rds of the bear complex 1 power clean 1 front squat 1 push press 1 back squat 1 push press Xfit WOD: 10 Rounds for Time 4 Strict Pull-Ups 1 Deadlift (225/155) 7 Burpees 9 Double-Unders Plate Push down and back Pull up work; 10,8,7,6,6

Warm up: It’s Squatober – for those who want to play, find your 5 RM back squat then over the month of October, commit 2 days (in addition to CF) each week and train to retest your RM at the end of the month. When you’ve determined your 5 RM weight, take 75% of it […]