Workout of the Day

WOD: FOR TIME* 800 M Run 65 Pull-Ups 130 Push-Ups 195 Air Squats 800 M [...]

WOD: FOR 4 CYCLES* -4 M AMRAP- 4 Ring Dips 8 DB Snatch (50/35) 12 [...]

WOD: 20 M AMRAP (with a partner) 20 Clean and Jerks (95/65) 30 KB Swings [...]

WOD: For Time* 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Slamball Shoulder Rolls (60/40) Burpees to a Target *15 M Time [...]

SKILL: Handstand Land + Row For the Handstand Hold we can do a lot. You [...]

STRENGTH: PAUSE FRONT SQUATS Let’s try something new and front squat! Today, we are going [...]

STRENGTH: STRICT PRESS Let’s take 12 M to work up to a heavy double. Remember [...]

WOD: FOR TIME 600 M Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 600 M [...]

WOD: 20 RFT (WITH A PARTNER)* 5 Deadlifts (115/80) 5 Power Cleans 5 Front Squats [...]

Want to try something that we have never done before at CFWR today? Yes?! Great, [...]