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Skill5 rounds:1 minute of strict pull ups1 minute plank1 minute rest We’ll be using the same interval for the skill work that we do for the workout. Pick a pull up difficulty that lets you tackle some larger sets today. standard: banded pull ups or ring rowsrx: strict pull upssport: bar muscle ups Workout of […]

SkillDeadlift 8 sets of 3 reps Take about 10-15 minutes to work on your deadlifts today; keep it pretty. Workout of the DayAMRAP in 12 minutes:16 box jumps20 medicine ball sit ups Focus on keeping a steady cadence through the whole workout today. standard: 20/12″, 12/8 lbrx: 24/20″, 20/14 lbsport: 30/20″, 30/20 lbmetcon: 4×2:00 on, […]

Skill15 minutes of snatching Work up to a heavy single if you’re feeling up for it today, or keep it lighter and practice technique. Don’t sacrifice form in favor of weight. Workout of the DayAMRAP in 14 minutes:200 m run7 squat clean thrusters Pick a barbell weight that forces you into some singles by the […]

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 […]