COVID-19: Our Response
Click the button below to read the latest updates to our COVID-19 response. Click HereANNOUNCEMENTS
● CFC partners with SugarWOD for workout and progress tracking! Install and use this free iPhone/Android app to log and track your workouts. Click here or the image below to learn how to get started with SugarWOD.
Monday, Mar 1
Workout of the Day
Warm-Up
(Not Scored)
2:00 Bike
Into...
2 ROUNDS
8 Scap Pull-Ups
6 Alternating Cossack Squats
4 BB Sumo Good Morning
Into...
2 ROUNDS
8 Scap Pull-Ups
6 Alternating Cossack Squats
4 BB Sumo Good Morning
Extended Warm-Up
(Other / Text)
EMOM x 10 MINUTES
MIN 1 - TNG Sumo Deadlifts*
MIN 2 - 3 Strict C2B Pull-Ups + 6 Kip Swings
*MIN 1 - 8 Reps
MIN 3 - 6 Reps
MIN 5 - 4 Reps
MIN 7 - 4 Reps
MIN 9 - 4 Reps
*Building from Light to Moderate-Heavy.
(No Measure)
MIN 1 - TNG Sumo Deadlifts*
MIN 2 - 3 Strict C2B Pull-Ups + 6 Kip Swings
*MIN 1 - 8 Reps
MIN 3 - 6 Reps
MIN 5 - 4 Reps
MIN 7 - 4 Reps
MIN 9 - 4 Reps
*Building from Light to Moderate-Heavy.
(No Measure)
Workout
(Time)
FOR TIME
50/40 Cal Bike (sub 60/50 Cal Row if not enough bikes)
Immediately into...
10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull (135/95)|(95/65)
Immediately Into...
50/40 Cal Bike (if you rowed at the beginning, you MUST bike here!)
(Score is Time)
50/40 Cal Bike (sub 60/50 Cal Row if not enough bikes)
Immediately into...
10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull (135/95)|(95/65)
Immediately Into...
50/40 Cal Bike (if you rowed at the beginning, you MUST bike here!)
(Score is Time)
At-Home WOD
Daily-5 Warm-Up
(Not Scored)
1:00 Cardio Choice
into...
AMRAP x 4 MINUTES
25' Slow Bear Crawl
25 Mountain Climbers
25' Slow Bear Crawl
25 High Knees
(No Measure)
into...
AMRAP x 4 MINUTES
25' Slow Bear Crawl
25 Mountain Climbers
25' Slow Bear Crawl
25 High Knees
(No Measure)
Full-Body Strength
(Reps)
3 SETS FOR MAX REPS
1:15 - Alt. DB Snatch
-:15 Rest-
1:15 - Weighted Sit-ups
-:15 Rest-
1:15 - DB Goblet Lunge
-:15 Rest-
(Score is Reps)
1:15 - Alt. DB Snatch
-:15 Rest-
1:15 - Weighted Sit-ups
-:15 Rest-
1:15 - DB Goblet Lunge
-:15 Rest-
(Score is Reps)
Full-Body Workout
(Rounds + Reps)
AMRAP x 13 MINUTES
5 Single DB Devil Press (R)
5 Single DB Devil Press (L)
20 DB Goblet Reverse Lunge
:30 Shuttle Run
(Score is Rounds + Reps)
5 Single DB Devil Press (R)
5 Single DB Devil Press (L)
20 DB Goblet Reverse Lunge
:30 Shuttle Run
(Score is Rounds + Reps)
Finisher
(Other / Text)
5 SETS (:20 ON / :10 OFF)
MVMT 1 - DB Hammer Curls
MVMT 2 - DB Gun Hold
(No Measure)
MVMT 1 - DB Hammer Curls
MVMT 2 - DB Gun Hold
(No Measure)
Sunday, Feb 28
Workout of the Day
Warm-Up
(Not Scored)
ON A 10:00 RUNNING CLOCK
10-9-8-7-6-5-4-3-2-1
Jumping Jacks
Air Squats
Up-Downs
10-9-8-7-6-5-4-3-2-1
Jumping Jacks
Air Squats
Up-Downs
WHITTEN
(Time)
Five rounds for time:
• 22 KB Swings (70/53)
• 22 Box Jumps (24/20)
• 400m Run
• 22 Burpees
• 22 Wallballs (20/14 to 10/9)
Time Cap - 35:00. Scale AGGRESSIVELY.
Compare to January 19th, 2020.
• 22 KB Swings (70/53)
• 22 Box Jumps (24/20)
• 400m Run
• 22 Burpees
• 22 Wallballs (20/14 to 10/9)
Time Cap - 35:00. Scale AGGRESSIVELY.
Compare to January 19th, 2020.
At-Home WOD
Daily 5 Warm-Up
(Not Scored)
2:00 Cardio Choice
into...
AMRAP x 3 MINUTES
30 Single Unders
5 Burpees
30 Mountain Climbers
(No Measure)
into...
AMRAP x 3 MINUTES
30 Single Unders
5 Burpees
30 Mountain Climbers
(No Measure)
Bodyweight Pump
(Reps)
ALT TABATA: 4 SETS (:20 ON / :10 OFF)
MOVT 1 - Burpee + Extra Push-Up
MOVT 2 - Alt V-Ups
(Score is Reps)
MOVT 1 - Burpee + Extra Push-Up
MOVT 2 - Alt V-Ups
(Score is Reps)
Sunday Sweat
(Rounds + Reps)
AMRAP x 12 MINUTES
20 Tuck-Ups
20 Plank Rotations
20 Supermans
1:00 Cardio Choice
-Rest 1:00-
AMRAP x 12 MINUTES
20 V-Ups
20 Up-Down + Tall Jumps
20 Jumping Lunges
1:00 Cardio Choice
(Score is Rounds + Reps)
20 Tuck-Ups
20 Plank Rotations
20 Supermans
1:00 Cardio Choice
-Rest 1:00-
AMRAP x 12 MINUTES
20 V-Ups
20 Up-Down + Tall Jumps
20 Jumping Lunges
1:00 Cardio Choice
(Score is Rounds + Reps)
Saturday, Feb 27
Workout of the Day
Warm-Up
(Not Scored)
AMRAP x 5 MINUTES
10 Bootstrappers
10 Alt. Groiners
10 Narrow Stance Squats
10 Wide Stance Squats
5/5 SA Ring Rows
10 Bootstrappers
10 Alt. Groiners
10 Narrow Stance Squats
10 Wide Stance Squats
5/5 SA Ring Rows
Skill
(Other / Text)
EMOM x 10 MINUTES
MIN 1 - 5/5 Goblet Cossack Squats (Athlete Choice, Light-Moderate)
MIN 2 - 3 Rope Pull-Ups + 3 Strict Knees to Elbow
(No Measure)
MIN 1 - 5/5 Goblet Cossack Squats (Athlete Choice, Light-Moderate)
MIN 2 - 3 Rope Pull-Ups + 3 Strict Knees to Elbow
(No Measure)
Workout
(Time)
FOR TIME
40 DB Front Squats (50/35)|(35/20)
4 Rope Climbs*
40 Alt. DB Step-Ups (24/20)
4 Rope Climbs
40 Alt. Pistol Squats or Narrow Stance Squats
4 Rope Climbs
*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows
(Score is Time)
40 DB Front Squats (50/35)|(35/20)
4 Rope Climbs*
40 Alt. DB Step-Ups (24/20)
4 Rope Climbs
40 Alt. Pistol Squats or Narrow Stance Squats
4 Rope Climbs
*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows
(Score is Time)
Partner Workout Option
(Rounds + Reps)
IN TEAMS OF 2...
AMRAP x 20 MINUTES
40 DB Front Squats (50/35)|(35/20)
4 Rope Climbs*
40 Alt. DB Step-Ups (24/20)
4 Rope Climbs
40 Alt. Pistol Squats or Narrow Stance Squats
4 Rope Climbs
*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows
**P1 works while P2 rests. Switch every 10 FS/Step-Ups/Pistols and Alternate on the Rope Climbs.
(Score is Rounds + Reps)
AMRAP x 20 MINUTES
40 DB Front Squats (50/35)|(35/20)
4 Rope Climbs*
40 Alt. DB Step-Ups (24/20)
4 Rope Climbs
40 Alt. Pistol Squats or Narrow Stance Squats
4 Rope Climbs
*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows
**P1 works while P2 rests. Switch every 10 FS/Step-Ups/Pistols and Alternate on the Rope Climbs.
(Score is Rounds + Reps)
At-Home WOD
Daily 5 Warm-Up
(Not Scored)
2:00 Cardio Choice
into...
EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats
(No Measure)
into...
EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats
(No Measure)
Saturday Squats
(Load)
EMOM x 12 MINUTES
MIN 1 - 20 Single DB Suitcase Box Step-Ups*
MIN 2 - 20 Sumo Squats
MIN 3 - Walking Rest
*Hold DB on One Side of Body for 10 Reps then Switch
(Score is Weight)
MIN 1 - 20 Single DB Suitcase Box Step-Ups*
MIN 2 - 20 Sumo Squats
MIN 3 - Walking Rest
*Hold DB on One Side of Body for 10 Reps then Switch
(Score is Weight)
Saturday Squats
(Reps)
5 SETS FOR MAX REPS
1:00 - DB Goblet Squats
-Rest :30-
1:00 - Hollow Hold, Squat Hold, or Wall Sit*
-Rest :30-
1:00 - DB Lunge (R) + DB Lunge (L) + DB Front Squat**
-Rest 1:00 b/t Sets-
*Athlete Choice for Hold
**Hold DB Across Chest for All Three Movements
(Score is Reps)
1:00 - DB Goblet Squats
-Rest :30-
1:00 - Hollow Hold, Squat Hold, or Wall Sit*
-Rest :30-
1:00 - DB Lunge (R) + DB Lunge (L) + DB Front Squat**
-Rest 1:00 b/t Sets-
*Athlete Choice for Hold
**Hold DB Across Chest for All Three Movements
(Score is Reps)
Friday, Feb 26
Workout of the Day
Warm-Up
(Not Scored)
2 SETS
10 Elbow Punches
10 Alt Groiners
20 Jumping Jacks
Into…
3 SETS
10 Empty BB Strict Press
16 Reverse Lunges
20 Single/Double Unders
10 Elbow Punches
10 Alt Groiners
20 Jumping Jacks
Into…
3 SETS
10 Empty BB Strict Press
16 Reverse Lunges
20 Single/Double Unders
Strength
(Load)
ON A 15:00 RUNNING CLOCK...
Build to a Heavy Complex of:
1 Power Clean
+
2 Split Jerks
(Score is Weight)
Build to a Heavy Complex of:
1 Power Clean
+
2 Split Jerks
(Score is Weight)
Workout
(Time)
FOR TIME
12-9-6
Shoulder to Overhead (155/105)|(115/75)
50-50-50
Double Unders
-Rest 2:00-
21-15-9
Shoulder to Overhead (115/75)|(75/55)
50-50-50
Double Unders
(Score is Time)
12-9-6
Shoulder to Overhead (155/105)|(115/75)
50-50-50
Double Unders
-Rest 2:00-
21-15-9
Shoulder to Overhead (115/75)|(75/55)
50-50-50
Double Unders
(Score is Time)
At-Home WOD
Daily 5 Warm-Up
(Not Scored)
ON A 5:00 RUNNING CLOCK
1:00 Cardio Choice
50 Glute Bridges
40 Mountain Climbers
30 Jumping Jacks
20 Hollow Rocks
(No Measure)
1:00 Cardio Choice
50 Glute Bridges
40 Mountain Climbers
30 Jumping Jacks
20 Hollow Rocks
(No Measure)
Full-Body Strength
(Load)
5 SETS ON A 15:00 CLOCK...
8/8 Slow DB Supported Bent Over Row
8/8 Slow DB Single Arm Floor Press
16 Alt Plank Rows*
*In the top of a Push-Up, alternate Row (R) + Row (L)
-Rest As Needed b/t Sets-
(Score is Weight)
8/8 Slow DB Supported Bent Over Row
8/8 Slow DB Single Arm Floor Press
16 Alt Plank Rows*
*In the top of a Push-Up, alternate Row (R) + Row (L)
-Rest As Needed b/t Sets-
(Score is Weight)
Full-Body Workout
(Time)
ON A 8:00 CLOCK...
2:00 Cardio Choice
40 Crossbody Mountain Climbers
30 DB Toe Taps
20 Squat Thrusts
Max Plank Hold in Remaining Time
-Rest 2:00-
ON A 8:00 CLOCK...
2:00 Cardio Choice
20 Squat Thrusts
30 DB Toe Taps
40 Crossbody Mountain Climbers
Max Plank Hold in Remaining Time
(Score is Max Plank Time)
2:00 Cardio Choice
40 Crossbody Mountain Climbers
30 DB Toe Taps
20 Squat Thrusts
Max Plank Hold in Remaining Time
-Rest 2:00-
ON A 8:00 CLOCK...
2:00 Cardio Choice
20 Squat Thrusts
30 DB Toe Taps
40 Crossbody Mountain Climbers
Max Plank Hold in Remaining Time
(Score is Max Plank Time)
Finisher
(Other / Text)
EMOM x 6 MINUTES
MIN 1 - Glute Bridge Ups
MIN 2 - :30 Side Plank (R) / :30 Side Plank (L)
MIN 1 - Glute Bridge Ups
MIN 2 - :30 Side Plank (R) / :30 Side Plank (L)
Thursday, Feb 25
Workout of the Day
Warm-Up
(Not Scored)
AMRAP x 5 MINUTES
10 Band Pull Aparts
10 Scap Pull-Ups
5 Inch-Worms + Push-Up
100m Run
10 Band Pull Aparts
10 Scap Pull-Ups
5 Inch-Worms + Push-Up
100m Run
Skill
(Other / Text)
4 SETS FOR QUALITY
10 Hollow Rocks
5 Perfect Strict Pull-Ups*
5-10 Kipping or Butterfly Pull-Ups
*Drop down from the bar and rest between Strict and Dynamic Pull-Ups
(No Measure)
10 Hollow Rocks
5 Perfect Strict Pull-Ups*
5-10 Kipping or Butterfly Pull-Ups
*Drop down from the bar and rest between Strict and Dynamic Pull-Ups
(No Measure)
Workout
(Rounds + Reps)
2 ROUNDS*
AMRAP x 5 MINUTES
100m Run
10 Pull-Ups
100m Run
5 Bar Muscle-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
200m Run
15 Burpees
-Rest 2:00 b/t Sets-
*Each round is 11:00 long, consisting of both AMRAPS and the 1:00 rest.
(Score is Rounds + Reps)
BMU Option 1: Jumping Bar Muscle-Ups
BMU Option 2: Jumping Chest-to-Bar Pullups
AMRAP x 5 MINUTES
100m Run
10 Pull-Ups
100m Run
5 Bar Muscle-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
200m Run
15 Burpees
-Rest 2:00 b/t Sets-
*Each round is 11:00 long, consisting of both AMRAPS and the 1:00 rest.
(Score is Rounds + Reps)
BMU Option 1: Jumping Bar Muscle-Ups
BMU Option 2: Jumping Chest-to-Bar Pullups
At-Home WOD
Daily 5 Warm-Up
(Not Scored)
1:00 Cardio Choice
into...
4 SETS (:20 ON / :10 OFF)*
MOVT 1 - DB Deadlift
MOVT 2 - Burpees
*Both movements = 1 Set
(No Measure)
into...
4 SETS (:20 ON / :10 OFF)*
MOVT 1 - DB Deadlift
MOVT 2 - Burpees
*Both movements = 1 Set
(No Measure)
Push x Pull Strength
(Load)
E2MOM x 10 MINUTES
12 DB Hang Power Cleans
12 DB Front Squats
(Score is Weight)
12 DB Hang Power Cleans
12 DB Front Squats
(Score is Weight)
Push x Pull Workout
(Rounds + Reps)
5 SETS
AMRAP x 3 MINUTES*
12 Alt Single DB Up-Downs
20 DB Slides
Max Double Unders in Remaining Time
-Rest 1:00 b/t Sets-
*Start From the Top w/ Each AMRAP
(Score is Rounds + Reps)
AMRAP x 3 MINUTES*
12 Alt Single DB Up-Downs
20 DB Slides
Max Double Unders in Remaining Time
-Rest 1:00 b/t Sets-
*Start From the Top w/ Each AMRAP
(Score is Rounds + Reps)
Wednesday, Feb 24
Workout of the Day
Warm-Up
(Not Scored)
2:00 Row
Into…
2 ROUNDS
10 Glute Bridges
10 PVC Pass Thrus
10 OHS
Into…
3 ROUNDS (With an Empty Barbell)
5 Broad Jumps
5 Snatch Grip DL
5 Snatch Grip Strict Press (Behind the Neck)
5 Good Mornings
Into…
2 ROUNDS
10 Glute Bridges
10 PVC Pass Thrus
10 OHS
Into…
3 ROUNDS (With an Empty Barbell)
5 Broad Jumps
5 Snatch Grip DL
5 Snatch Grip Strict Press (Behind the Neck)
5 Good Mornings
RANDY
(Time)
For time:
• Power Snatch, 75 reps, 75/55#
• Power Snatch, 75 reps, 75/55#
Finisher
(Other / Text)
3 SETS FOR QUALITY
7-10 Barbell Rollouts
30 Russian Twists
-Rest as needed b/t Sets-
(No Measure)
7-10 Barbell Rollouts
30 Russian Twists
-Rest as needed b/t Sets-
(No Measure)
At-Home WOD
Daily 5 Warm-Up
(Not Scored)
1:00 Cardio Choice
into...
AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges
(No Measure)
into...
AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges
(No Measure)
Bodyweight Pump
(Rounds + Reps)
AMRAP x 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats
-Rest 1:00-
AMRAP x 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats
(Score is Rounds + Reps)
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats
-Rest 1:00-
AMRAP x 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats
(Score is Rounds + Reps)
Full-Body Sweat Workout
(Reps)
EMOM x 21 MINUTES
MIN 1 - :50 Max Alt Reverse Lunges
MIN 2 - :50 Max Controlled Sit-Ups
MIN 3 - :50 Max Single DB Russian Swings
(Score is Reps)
MIN 1 - :50 Max Alt Reverse Lunges
MIN 2 - :50 Max Controlled Sit-Ups
MIN 3 - :50 Max Single DB Russian Swings
(Score is Reps)
Finisher
(Other / Text)
EMOM x 5 MINUTES
15 Supermans + Max Plank Hold
15 Supermans + Max Plank Hold
Tuesday, Feb 23
Workout of the Day
Warm-Up
(Not Scored)
1 ROUND
1:00 Bike (EZ to Mod Pace)
10 Alt. Cossack Squats
7 Wall Ball Push Press
7 Wall Ball Front Squat
Into…
1 ROUND
1:00 Bike (Mod-Hard Pace)
10 Alt. SL Quarter Squat*
5 BB Kang Squats
7 Wall Balls
*Balancing on one leg, the athlete will lower into a Quarter Squat with the focus on foot engaging the ground and driving the knee out. Alternate legs each rep.
1:00 Bike (EZ to Mod Pace)
10 Alt. Cossack Squats
7 Wall Ball Push Press
7 Wall Ball Front Squat
Into…
1 ROUND
1:00 Bike (Mod-Hard Pace)
10 Alt. SL Quarter Squat*
5 BB Kang Squats
7 Wall Balls
*Balancing on one leg, the athlete will lower into a Quarter Squat with the focus on foot engaging the ground and driving the knee out. Alternate legs each rep.
Strength - Back Squat
(Load)
ON A 20:00 RUNNING CLOCK...
5-5-3-3-3
Back Squat
*Build from Moderate to Heavy,
(Score is Weight)
5-5-3-3-3
Back Squat
*Build from Moderate to Heavy,
(Score is Weight)
Workout
(Time)
4 ROUNDS FOR TIME
30 Wall Balls (20/14)|(14/10)*
30/25 Cal Bike
*Heavy Ball Optional (30/20)|(20/14)
(Score is Time)
30 Wall Balls (20/14)|(14/10)*
30/25 Cal Bike
*Heavy Ball Optional (30/20)|(20/14)
(Score is Time)
Cool Down
(Other / Text)
FOR RECOVERY
2:00 Couch Stretch (R)
2:00 Couch Stretch (L)
(No Measure)
2:00 Couch Stretch (R)
2:00 Couch Stretch (L)
(No Measure)
At-Home WOD
Daily 5 Warm-Up
(Not Scored)
2:00 Cardio Choice
into...
EMOM x 3 MINUTES
7 Bodyweight Goodmornings into Max Mountain Climbers or Max Air Squats*
*Athlete Choice for "Max" Rep Movement
(No Measure)
into...
EMOM x 3 MINUTES
7 Bodyweight Goodmornings into Max Mountain Climbers or Max Air Squats*
*Athlete Choice for "Max" Rep Movement
(No Measure)
Push x Pull Strength
(Load)
4 SETS ON A 12:00 CLOCK...
10/10 Half-Kneeling DB Arnold Press
12 Slow DB Romanian Deadlift
-Rest As Needed b/t Sets-
(Score is Weight)
10/10 Half-Kneeling DB Arnold Press
12 Slow DB Romanian Deadlift
-Rest As Needed b/t Sets-
(Score is Weight)
Push x Pull Workout
(Reps)
AMRAP x 3 MINUTES
Max DB Renegade Row
-Rest 1:00-
4 SETS FOR MAX REPS
1:00 - Max Single DB Push Press*
1:00 - Max Double DB Hang Power Clean
-Rest 1:00-
AMRAP x 3 MINUTES
Max Renegade Row
*Hold DB Across Chest
(Score is Total Renegade Rows)
Max DB Renegade Row
-Rest 1:00-
4 SETS FOR MAX REPS
1:00 - Max Single DB Push Press*
1:00 - Max Double DB Hang Power Clean
-Rest 1:00-
AMRAP x 3 MINUTES
Max Renegade Row
*Hold DB Across Chest
(Score is Total Renegade Rows)
Monday, Feb 22
Workout of the Day
Warm-Up
(Not Scored)
3 ROUNDS
15 Jumping Jacks
10 BB Sumo Good Morning
10 Box Step Overs
5/5 Single Leg Bent Over Row*
*With a DB in one hand, the same leg is raised off the floor as the athlete leans forward. Perform 5 reps on one arm, then 5 on the other arm.
15 Jumping Jacks
10 BB Sumo Good Morning
10 Box Step Overs
5/5 Single Leg Bent Over Row*
*With a DB in one hand, the same leg is raised off the floor as the athlete leans forward. Perform 5 reps on one arm, then 5 on the other arm.
Strength
(Load)
3 SETS FOR QUALITY
10/10 Single Leg DB RDL (Athlete Choice, Light)
10/10 Single Leg Glute Bridge-Ups
1:00 Slow Deadbugs
(Score is Weight)
10/10 Single Leg DB RDL (Athlete Choice, Light)
10/10 Single Leg Glute Bridge-Ups
1:00 Slow Deadbugs
(Score is Weight)
Workout
(Rounds + Reps)
AMRAP x 12 MINUTES
5 Deadlifts (315/225)|(225/155)
10 Box Jump Overs (24/20)
15 Abmat Situps
(Score is Rounds + Reps)
5 Deadlifts (315/225)|(225/155)
10 Box Jump Overs (24/20)
15 Abmat Situps
(Score is Rounds + Reps)
At-Home WOD
Daily 5 Warm-Up
(Not Scored)
1:00 Cardio Choice
into...
AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs
into...
AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees
(No Measure)
into...
AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs
into...
AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees
(No Measure)
Full-Body Strength
(Reps)
3 SETS FOR MAX REPS
1:00 - DB Goblet Step-Up
1:00 - :30 Slow DB Split Squat (R) + :30 Slow DB Split Squat (L)*
1:00 - DB Quad Crawl*
-Rest 1:00 b/t Sets-
*Use two DBs for Split Squats and DB Quad Crawl
(Score is Reps)
1:00 - DB Goblet Step-Up
1:00 - :30 Slow DB Split Squat (R) + :30 Slow DB Split Squat (L)*
1:00 - DB Quad Crawl*
-Rest 1:00 b/t Sets-
*Use two DBs for Split Squats and DB Quad Crawl
(Score is Reps)
Full-Body Workout
(Reps)
EMOM x 16 MINUTES
MIN 1 - :45 Max Devil's Press
MIN 2 - :45 Plank
MIN 3 - :45 Max DB Hollow Flutter Kicks
MIN 4 - :45 Cardio Choice
(Score is Reps)
MIN 1 - :45 Max Devil's Press
MIN 2 - :45 Plank
MIN 3 - :45 Max DB Hollow Flutter Kicks
MIN 4 - :45 Cardio Choice
(Score is Reps)
Finisher
(Other / Text)
5 SETS (:20 on/:10 off)
MVMT 1 - V-ups
MVMT 2 - Hollow Hold
MVMT 1 - V-ups
MVMT 2 - Hollow Hold
Powered by SugarWOD
If anyone is looking for a good oven roasted/baked chicken recipe, then I recommend this. The seasoning is amazing & I kept it in the oven for 30 minutes.
Baked Chicken Breast | Gimme Some Oven
www.gimmesomeoven.com
A simple 5-step method for how to make the most juicy, tender and flavorful baked chicken breasts. It's a total game-changer for how to bake chicken.This is one of our favs. Super easy and so good! tastefoodblog.com/2013/06/19/smoky-roasted-chicken-breasts-with-tomatoes-and-chickpeas-recipe/amp/
Got my concept2 yesterday. Collapsed on the floor today. #StillGotIt #italsogotme
How and where, were you on a waitlist?
Aaaannnnddd, that’s a wrap!
Never thought about when or how to close this chapter but here it is. I am grateful and thankful for the community of CrossFit Chamblee and Steve Walker. I have learned a lot, laughed a lot and without knowing it, I have prepared for the next adventure.
Loved my morning classes, all of the athletes who have allowed me to become a better coach and friend, thank you. And afternoon guys, too tired or busy to get out of bed, loved you guys too when I was allowed to visit.
Stay strong, be safe and never hesitate to reach out should you need a friend.
db
Good luck in the new venture my friend. I know you will kill it!
Thank you for everything Davis! Been a pleasure.
Gonna miss you Bammer. Great coach & great guy.
Thanks guys!!
Aw we will miss you so much!!
Great story. The power of CF!
One Year Later: Checking In With Three CrossFit Athletes Who Lost 100-Plus Pounds | Morning Chalk Up
morningchalkup.com
A 2016 study that looked at the popular NBC series The Biggest Loser discovered that almost all of the contestants from Season 8 had regained the majority of the weight they lost while on the show. Da...A big sweaty thank you to Davis on his last day! You will be missed!
Davis Burnett thank you for all your help ! You changed my life after you taught me how do a box step up efficiently