Category Archives: WOD

WOD for Thursday November 9th:

SPECIAL VETERANS DAY SCHEDULE FRIDAY NOV 10th 6:30, 8:30, Noon and 4:30 Get Registered Now! -We will have regular hours for Saturday and Sunday. WORKOUT OF THE DAY FITNESS A) Front Squat: 5 x 5-7 Rest 2min. B) Every 5 … Continue reading

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WOD for Wednesday November 8th:

SPECIAL VETERANS DAY SCHEDULE FRIDAY NOV 10th 6:30, 8:30, Noon and 4:30 Get Registered Now!   WORKOUT OF THE DAY FITNESS A1) Supinated Pendlay Row: 5-7 x 4; Rest :60 A2) Single Leg Hip Thrust: Shoulders Elevated 8-10/leg x 4; … Continue reading

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WOD for Tuesday November 7th:

WORKOUT OF THE DAY FITNESS A) Muscle Up: 10min Skill Progressions B) Weighted Strict Pronated Pull-Up: 10min to a Heavy 2 C) 5 Rounds: 21 Air Squats 15/10 Calorie Row 9 Alternating Dumbbell Snatches PERFORMANCE A) Muscle Up: 10min Skill … Continue reading

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GLEN Memorial WOD this Friday

FUNDRAISER HERO WOD GLEN This Friday, November 10th @ CFFP: “Glen” For time:  30 Clean & Jerks 135/95, Run 1 mile,  10 Rope climbs, Run 1 mile, 100 Burpees Scaled WOD For Time: 30 Clean & Jerks 95/65, 1 mile … Continue reading

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WOD for Monday November 6th:

WORKOUT OF THE DAY FITNESS A) Sumo DeadLift: 5 x 5-7; Rest 2min B) EMOM 21: a. 12 Burpees or NP Burpees b. 21 KB Swings c. 12 Wall Ball PERFORMANCE A) Sumo DeadLift: 5 x 5-7; Rest 2min B) … Continue reading

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WOD for Friday November 3rd:

WORKOUT OF THE DAY FITNESS A1) See-Saw Row: 16-20 x 3; Rest :60 A2) Banded Hamstring Curl: 15 x 3; Rest 2 Min. B) 5 Rounds for time: 400m Run 15 Back Squats PERFORMANCE A1) See-Saw Row: 16-20 x 3; … Continue reading

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WOD for Thursday November 2nd:

WORKOUT OF THE DAY FITNESS A) Strict Press: 5-7 x 4 asc; Rest 2min. B) KB Single Leg Deadlift: 5-7/leg x 4, ascending. Rest 2min. C) 5 Rounds: 10 DB Push Press 3 Lengths Heavy Farmers Carry (or 50m outside) … Continue reading

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WOD for Wednesday November 1st:

WORKOUT OF THE DAY FITNESS A1) Goblet Rear Foot Elevated Split Squat: 8-10 @30X1 x 4 Sets; Rest 1min btwn legs and sets A2) 3 RFT- 10 Goblet Squat 15 Pullups 20 NP Burpees PERFORMANCE A1) Goblet Rear Foot Elevated … Continue reading

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WOD for Tuesday October 31st:

WORKOUT OF THE DAY FITNESS A) Hang Snatch: 2 reps E2M for 10minutes, ascending B) Snatch: 1 rep E2M for 10minutes, ascending C) Every minute, on the minute, for 15 minutes: Minute 1 – 15 Pushups Minute 2 – 10/8 … Continue reading

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WE GOT THE POWER!!

  The gym is open!! Open Gym 11-Noon Noon Class and all other classes are back on as scheduled!!

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