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SkillAMRAP in 8 minutes:8 toes to bar40 second supine plank standard: V-ups instead of toe to barrx: as writtensport: weighted supine plank: 35/25 lb plate. Set up two boxes about 4-5 feet apart, rest your shoulders on one and your feet on the other, and set the plate just below your belly button. Note that […]

SkillEMOM for 10 minutes:Hang power snatch + overhead squat + hang squat snatchPause for 2 seconds at the bottom of each movement We’ll be working on snatching heavy on Wednesday, with 15 minutes to work on the movement at your own pace. Use today as a chance to keep it lighter and review the movement […]

Workout of the DayAMRAP in 30 minutes, with a partner:30 air squats20 kettlebell swingsWhile one partner works on the AMRAP, the other partner completes a 400 m run, row, or ski, or a 1,000 m bike. When you tag out, pick up right where your partner left off on the AMRAP, even if they were […]

Workout of the DayFor time, with a 20 minute time cap:10-20-30-40-50 alternating dumbbell power snatches15 burpee box jump overs after each round Happy birthday, Mike Shoff! This workout features some of Mike’s favorite movements, and may also be slightly familiar to anyone who was around CFD in 2017. Got a birthday coming up? Reach out […]

SkillAMRAP in 8 minutes:6 push ups20 second L hang For the L hang you’ll be hanging from a pull up bar with your knees locked, toes pointed, and legs raised up in front of you. Scale the L hang to a tuck hang, where your knees are above waist height, but are bent with your […]

Skill10 minutes of handstand practice! Practice handstands for 10 minutes. standard: handstand practice: 10 minutesrx: practice handstands for 10 minutessport: 10 minutes of handstand practicemetcon: 10×1:00 on, 0:00 off of handstand practice Workout of the DayAMRAP in 12 minutes:45 drag rope single unders5 power cleans You power clean weight should put you right on the […]

Skill15 minutes of power clean and split jerk practice Work up to a heavy single if you’re feeling strong. Otherwise, take the 15 minutes to work at lighter weights and get technique feedback and one-on-one help from your coach. You aren’t on an interval for this lifting work, so take 1-2 minutes between lifts on […]

Skill10 sets of 3 strict pull ups Banded, strict, and weighted are all fair game today. Pick a difficulty that lets you finish all ten sets in no more than about 12 minutes. Workout of the DayAMRAP in 20 minutes:200 m run20 alternating dumbbell power snatches20 box jumps Enjoy the cooler weather for the run […]

SkillEMOM for 10 minutes:Slow pull clean high pull plus slow pull power clean For the first rep you’ll start with the barbell on the ground, do a slow (roughly 3 second) pull for the first movement off the floor, then follow through with an explosive drive into your high pull when you reach mid-thigh. The […]

Workout of the Day AMRAP in 24 minutes: 800 m run 40 back rack lunges 20 push ups Today’s workout is a repeat from July 9th; if you were here that day and logged a score, take a look to get an idea of what kind of pace would be reasonable to shoot for. standard: […]