1. Smile it’s Cindy:)

      Strength Deadlift 3-3-3-3-3-3 WOd Cindy Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats Cool Down For time: 50 Weighted Overhead Sit-ups, 45/25 lbs  (PLATE)…Read More

  2. Gymnastics!

      Strength Front Squat 3-3-3-3-3-3 Then 4 rounds for time of: 8 Bulgarian Split Squats, 35/25 lbs Rest 1 min 6 Supinated Strict Pull Ups Rest 1 min Wod 21-15-9-6 reps, for time of: Row (calories) Lat…Read More

  3. Build upon the foundation!

      Strength CFFM - Wendler Week 2 Overhead Squat OHS 3 reps @70% of 1RM OHS 3 reps @80% of 1RM OHS 3 reps+ @90% of 1RM Then Bench 5x5 Then Manmakers 30 reps for ime Then Wod 50 cluster for Time 50/35 …Read More

  4. Great way to end the week!

      Strength Overhead Squat 6x5 at 80% 1RM then Back Squat 1x5 at 55% 1RM Back Squat 1x5 at 65% 1RM Back Squat 1x1 at 75% 1RM Back Squat 1x1 at 85% 1RM Back Squat 1x1 at 90% 1RM Back Squat 1x1 at 95% 1…Read More

  5. Lets Run!

      Strength Wendler 6x5 Press Wod Every 5 minutes, for 30 minutes (6 sets), complete: Run 400 Meters Wall Balls x 15 reps Kettle Bell Swings x 30 reps…Read More

  6. Row…Row…Row your boat!

      Strength Wendler wk1 Deadlift Wod 3 rounds for time of: Row, 750 m 20 Toes-to-bars Rest 3 mins Cool Down Strict Hanging Leg Raises 4x10 Rest 1 min between efforts.…Read More

  7. Let’s do it!

      strength Strict Press 3-3-3-3-3-3 Wod 15-12-9 reps, for time of: Thruster, 135/96 lbs Strict Pull-up Post Wod Weighted Sit-up 5x10 at 50 lbs…Read More

  8. EMOM

      Strength Wendler Deadlift Week 3 Deadlift 1x5 at 75% 1RM Deadlift 1x3 at 85% 1RM Deadlift 1x1+ at 95% 1RM Wod Every 1 min for 30 mins, alternating between: 30 Double Unders 6 Power Snatches, 105/75…Read More

  9. More Shoulders!

      Strength Wendler Front Squat Week 3 Front Squat 1x5 at 75% 1RM Front Squat 1x3 at 85% 1RM Front Squat 1x1+ at 95% 1RM Then Squat Clean 1x3 at 50% 1RM Squat Clean 1x2 at 60% 1RM Squat Clean 1x2 at 7…Read More

  10. Snatch

      Stregth Wendler Shoulder Press: Week 3 Shoulder Press 1x5 at 75% 1RM Shoulder Press 1x3 at 85% 1RM Shoulder Press 1x1+ at 95% 1RM Wod For time: 4 Snatch+Overhead Squat+Back Squat Complexes, 95/65 l…Read More