Daily Workout

Workout of the Day

Thursday 10.1.10

10 rounds NOT for time of:

3 Clean and Jerks (climbing)
15/12 Cal Bike/Row

-Rest as needed between reps and rounds, goal is to find a heavy set of 3 on the day
-Record last load as score

“Start wherever you are. Use whatever you have. Do whatever you can.”~Arthur Ashe

Wednesday 9.30.20

Complete the following for time:

1000 M Row

…then straight into 5 rounds of: 

5 Ring Muscle Ups
200 M Run 

-Muscle Up Scale will be 5 Chest to Bar pull-ups + 5 ring dips

1) Teams of 2 complete the following not for time of:

100 Med Ball Sit Ups
6:00 Plank Hold

-Divide reps and time as needed to complete all sit ups and plank hold time

“Reach deep into the suitcase of courage.”~Paul Sherwin

Tuesday 9.29.20

As many rounds and reps as possible in 12 minutes of:

20 Push Presses (75/55)
30 Air Squats

1) Front Squat 5×4 @90% of 9.14.20

“Maybe it’s about time to stop talking about what you can’t do and focus on what you can do.”~Craig Groeschel


Monday 9.28.20


For time:

75 Power Snatches (75/55)

Compare to HERE or 5.3.19 on Wodify

1) Deadlift 5-5-5-5 (climbing)


-The CFM Consistency Challenge begins today. Click HERE to get registered!
-Happy Birthday Coach Kayla Farmer

“A daughter is God’s way of saying, ‘thought you could use a lifelong friend.'”~Unknown


Sunday 9.27.20

Rest Day

Saturday 9.26.20

As many rounds and reps as possible in 7 minutes of:

12 Russian KB Swings
12 Push Ups (deload)

Rest 3 minutes

Cash Out: 

As many quality rounds and reps as possible in 6 minutes of:

20 Med Ball Ab Twist
20 Med Ball Toe Touches
20 Med Ball Sit Ups

1) Devote 10 minutes to ONE skill

“Never give in—never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honor and good sense. Never yield to force; never yield to the apparently overwhelming might of the enemy.”~Winston Churchill

Friday 9.25.20

Teams of 3 complete the following for time: 

1500 M Row
75 Power Cleans (135/95)
90 Box Jump On and Overs (24/20)
75 Power Cleans (135/95)
1500 M Row

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

Time Cap: 30 minutes

“Don’t be overhead complaining…not even to yourself.”~Marcus Aurelius



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