WODs

  Warrior Program: 400 m Overhead Walking Lunge (45/30)   WOD: For Time 7,500 m Row  

15 Minute AMRAP: 5 Burpee Box Jumps 10 Push-Press (75/55) 20 Hammer Swings

3 Rounds For Time: Row 500m 30 Front Squats (95/65) 30 Push-Ups

4 Rounds for Time: Run 400m 20 Knees-to-Elbows 10 Jumping Lunges

  Gym opens at 5 PM!   FRAN 21-15-9 Thrusters (95/65) Pull-Ups  

  Adding 1 Rep Each Round, AMRAP In 15 Mins Of:   5 Sit-Ups 5 Box Jumps 5 Pull-Ups 5 D/U’s   Finisher: 50 Sit-Ups / 30 Pull-Ups _____________________________ CF KIDS!   3-6yrs WOD:   Monkey Hangs Air Squats Dot… Read more »

  For Time:   800m Run w/ Plate (25/15) 100 Explosive Push-Ups 200 Air Squats _____________________________ Teens WOD:   For Time:   400m Run w/ Plate (15/10) 75 Push-Ups 150 Air Squats

  30 Mins To Work Up To A 1RM Of:   Deadlift (HLCLV: Sumo Deadlift)   –Then–   4 Rounds For Time Of:   21 Wall Balls (20/14) 7 Deadlifts (65% Of 1RM)    

  1100 HLCLV:   Deadlift: 1,1,1,1,1,1,1,1,1,1.   5 Rounds For Time:   200m Ruck WALK (90/75) 5 Ruck Squats (90/75) 1 Rope Climb 1 “Curtis P” (135/95) 5 Deadlifts (65% Of 1RM) 5 Strict Push-Up Burpees   *HLCLV Is Now… Read more »

  0930 Warrior Program:   “COE”   10 Rounds For Time Of:   Thrusters (95/65) Ring Push-Ups   Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat… Read more »