CFW Workout Of The Day
EMOM = Every Minute On the Minute Perform each movement in the minute time frame. You can rest if you’re done early. Don’t move on to the next movement until the clock beeps. Complete 5 total rounds (20 min) of this WOD. Use a plate, DB or KB for the Overhead Lunges. Swing with a DB […]
We’re going to stretch our legs a little bit today! This WOD will start with 3 rounds of the “The Hit” aka Hang Cleans and Burpees followed by a run. Each time you come back perform 3 rounds of “The Hit” and you’ll be rewarded with a shorter run. Push a moderate pace on this […]
Grab a deck of cards and go to work. Complete one round for time. Flip one card at a time and do the work prescribed. Want more? Shuffle the deck and do it AGAIN! If you don’t have a deck go here- http://random-cards.com/1-shuffled-deck/ Hope you guys are all safe and well! Get ready for another week of great […]
This weekends challenge- Get flexy!! You have from Saturday morning at 6am until Sunday evening at 6pm to record your recovery- stretching, yoga, rolling out and/or breath work. Whoever logs the most time wins a $10 gift card to Fresh!! Post your minutes completed to BoxBoard. Sarah graciously put together some resources for you guys. […]
Years ago I promised that I’d never program this WOD at the box ever again. Guess what?? We ain’t at the box right now 🙂 but really 🙁 Plan a route. Lunge step 400m. I’d suggest wearing knee sleeves if you have them. Fair warning- If you do this workout the painstorm is coming. I […]