Warm up: Warmy+ 3 rds of the bear complex 1 power clean 1 front squat 1 push press 1 back squat 1 push press Xfit WOD: 10 Rounds for Time 4 Strict Pull-Ups 1 Deadlift (225/155) 7 Burpees 9 Double-Unders Plate Push down and back Pull up work; 10,8,7,6,6

Warm up: It’s Squatober – for those who want to play, find your 5 RM back squat then over the month of October, commit 2 days (in addition to CF) each week and train to retest your RM at the end of the month. When you’ve determined your 5 RM weight, take 75% of it […]

I’m out tomorrow. Warm up: Warmy+ 4×3 deadlifts + 25 jumping jacks Xfit WOD: 10 rounds for time, of; P1 – 2 rds of Cindy (5 pulls, 10 push ups, 15 squats) while P2 completes 9 dead’s, 6 power cleans and 3 push presses (95/65)…switch. Pull up work: 10,8,7,6,6

Warm up: Warmy+ Tabata, 3 rds of; Pistols Push ups Squats Plank Xfit WOD: For time, 50,40,30,20,10 of; Wall balls (20/14) Box jumps (24/20”) HRPU’s Pull up work; 10,8,6,6,6

Warm up: Warmy+ 4×4 ground to overhead + bear crawl baseline to half court Xfit WOD: 10 rounds of: 8 front squats 6 push press 4 thrusters Weight (95/65) Pull up work; 10,8,6,6,7