Daily Workout

Workout of the Day

Saturday 9.12.20

Teams of 2 complete the following for time:

1200 M Run (200 M Relay Style)
50 Tire Flips
1200 ft. Forward Sled Pull (3×45/2×45)

-Partners may partition reps in any manner…only 1 partner working at a time.


We will hold the nutrition clinic on Saturday morning from 10-11 AM. We will be talking all things nutrition, rest, recovery, and the upcoming CFM Consistency Challenge. We hope to see you there!

“One should eat to live, not live to eat.”~Socrates

Friday 9.11.20

9/11 Tribute Workout

For time:

2001 M Run
(Run MHS Reverse Loop + 401 M)
110 DB Weighted Box Step Ups (24/20…50/35)

*Athletes will use 1 DB for box step ups and may swap arms as necessary. DB may rest on shoulder or be held at side, but only one hand may be touching the DB. 

“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.”~former President George W. Busch

Thursday 9.10.20

Teams of 3 complete:

As many rounds and reps as possible in 25 minutes of:

1500 M Row
75 Toes to Bar
45 Push Presses (135/95)

-Reps may be partitioned in any manner, only 1 partner working at a time

1) Devote 15 minutes to mobility work or ROMWOD

“There’s a whole world out there, right outside your window. You’d be a fool to miss it.”~Charlotte Eriksson

Wednesday 9.9.20

Every 4:00 x 6 sets: 

40 Double Unders
20 Ab Mat Sit Ups
10 DBall Cleans (AHAP)

-Score will be the slowest round

1) Deadlift 3×10 (across)
-at 90% of 8.24.20

“The magic is not in the complexity of the task; the magic is in the doing of the simple things repeatedly and long enough to ignite the miracle of the compound effect.”~Darren Hardy

Tuesday 9.8.20

As many rounds and reps as possible in 20 minutes of:

15 Power Snatches (115/80)
21/15 Cal Row/Bike
15 Ring Dips
21 Burpees

Rx’d+ (135/95)

1) Complete 2 rounds of the following not for time:

:30 Single-Leg Glute Bridge Hold (Right)
30 Hollow Rocks
:30 Prisoner Superman Hold
30 Alternating V-Ups
:30 Single-Leg Glute Bridge Hold (Left)

“The trick to forgetting the big picture is to look at everything close-up.”~Chuck Palahniuk

Monday 9.7.20


3 rounds for time of:

400 M Run
21 KB Swings (53/35)
12 Pull Ups

Compare to HERE or 7.24.19 on Wodify

1) Push Press 3×7 (across @ 90% of 8.12.20)

Labor Day Schedule:
We will run a regular schedule today, September 7th 

“Be present in the moment. This moment is your life.”~Kristin Holte

Sunday 9.6.20

Rest Day



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