Thursday WOD 7/7/16
Warm Up: Tabata: Feet to Hands Hollow Rocks Goblet Squats Kip Swings WOD: “Bergeron Beep Test” EMOM for as long as possible: 7 Thrusters (75/55) 7 Pull ups 7 Burpees *Minimum Work requirement is 10 rounds. If you are unable …
Year: 2016
Wednesday WOD 7/6/16
Warm Up: Tabata: Burpees OH Squats Atomic Sit Ups Strict Press Strength: Push Press 5-5-5-5-5 WOD: 3 Rounds For Time: 250m Row 15 OH Squats (95/65) 30 Sit Ups
Tuesday WOD 7/5/16
Hope everyone had a great 4th of July! Thanks to everyone who came out and pushed through our 4th of July Hero WOD!! Warm Up: Tabata: Mountain Climbers Banded Side Step Front Squats DU’s Strength: Front Squat 2-2-2-2 *Build to …
Monday WOD 7/4/16
Don’t forget we only have one WOD today at 9am. Warm Up: 2 Rounds: 100m Jog 10 Jumping Lunges High Skips 10 Push Ups Butt Kickers 10 KB High Pulls WOD: Independence Day Hero WOD “Whitten” 5 Rounds For …
Saturday WOD 7/2/16
There will NOT be a Pre-School WOD today. Also, don’t forget there will only be ONE Adult WOD at 9am and NO Kids or Teens classes on Monday, July 4th. Warm Up: Tabata: Burpees OH Squats Kip Swings DU’s WOD: …
Friday WOD 7/1/16
Warm Up: Tabata: Feet to Hands Hollow Rocks Push Ups Lateral Hurdle Jumps Strength: Split Jerk 2-2-2-2-2 WOD: 3 Rounds For Time: 500m Row 15 Box Jump Overs (24/20) 15 Ring Dips
Thursday WOD 6/30/16
Warm Up: Tabata: Mountain Climbers Air Squats Atomic Sit Ups Strict Press WOD: For Time: 20 Thrusters (135/95) 20 SDHP 20 Jerks 20 OH Squats 20 Front Squats *EMOM complete 5 Burpees
Wednesday WOD 6/29/16
Don’t forget today is Akiko’s last day at CFR before she moves to east coast! She will doing one final WOD with us at 5:30pm. Hope you all can make it! Warm Up: Tabata: Burpees Plank Hold Banded Side Step …
Tuesday WOD 6/28/16
Warm Up: 2 Rounds: 100m Jog 10 Air Squats Bear Crawl 10 Hollow Rocks High Knees 10 Kip Swings WOD: “Helen” 3 Rounds For Time: 400m Run 21 KB Swings (53/35) 12 Pull Ups
Monday WOD 6/27/16
Warm Up: Tabata: DU’s Inchworm Push Ups KB Swings Single Leg Deadlifts Strength: Power Clean 2-2-2-2-2 WOD: 7 min AMRAP: 15 Deadlifts (225/155) 10 Burpees Over the Bar