by luciano | Dec 30, 2016 | Workout of the Day
For time: 30 Box Jumps (24/20) 30 C2B Pull-ups 30 KB Swings (1.5/1 Pood) 30 Front Squats (115/80#) 30 T2B 30 Push Press (115/80#) 30 Deadlifts (115/80#) 30 Wallballs (20/14#) 30 Burpees 30 Double-unders
by luciano | Dec 27, 2016 | Workout of the Day
Part 1: 3 rounds NOT for time of: Dumbbell Walking Lunge, pick load, 50 ft 20 Banded Good Mornings Part 2: For time: 100 Wall Balls (20/14) 80 Chest-to-bar Pull-ups 60 GHD Sit-ups 40 Double Dumbbell Ground To Overheads (45/35) 20 Strict Handstand...
by luciano | Dec 26, 2016 | Workout of the Day
Part 1: 15 mins Hang Power Snatch for load: #1: 2 reps #2: 2 reps #3: 2 reps #4: 2 reps #5: 2 reps Part 2: 3 Rounds for time: 10 Hang Power Cleans (185/135) 20 Cal Assault Bike* *25 Cal...
by luciano | Dec 23, 2016 | Workout of the Day
**Scheduling reminder we will be closed 12/24 & 12/25** “12 Days of Christmas – CFO Style” 1 100m Run 2 20 Double Unders * 3 Snatches (135/95) 4 Thrusters (135/95) 5 Burpees 6 Toes to Bar 7 Chest-to-Bar Pull-Ups 8 Kettlebell Swings (32/24kg) 9 Box Jumps...
by luciano | Dec 15, 2016 | Workout of the Day
“Skill Day” Part 1: 25mins Kipping Pull-up / Muscle up Tech Shoot Throughs Hollow Rock / Arch Rock Rolls Beat Swings Lat Accessory Work Part 2: 15 min EMOM Pull ups / CTB / MU + 25 Dubs *Pick a movement and a rep count you can hold consistently through the...
