Monthly Archives: October 2017

Wednesday – Repeat Strength + Triplet

It was a fun day!!!! Strength: EMOM x 10 2 Back Squat (80-85%) WOD: For Time: 1k Row 50 Reverse OHL (45/25) 30 T2B Finisher: 2 Min Max HSPU


10.31.17 – Costume WOD

Don’t forget to WOD in a costume today for a chance to win some free apparel!! Strength: EMOM x 10 1 Power Snatch (AHAP) WOD: AMRAP 20 10 S2O (135/95) 31 Double Under 10 Power Snatch 31 Burpee  


10.30.17 – Nasty Girls Monday

Coach Steph had a great birthday weekend thanks to all of you who came out! Strength: 10 min to establish: 1 Power Clean + 1 Hang Power Clean WOD: Nasty Girls 3 rounds for time of: 50 Squats 7 Muscle-ups 135 lb Hang power cleans, 10 reps


Reminder: No 10am


Friday – 10.27.17 – Endurance WOD

Happy Birthday, Donnie! ENDURANCE FRIDAY: 6 Rounds: Run 400m (MAX effort) every 6:00 NOTES: Start in the back – use the clock by the stereo. Record all 6 runs. Put best & worst on whiteboard (Hint: They should be within 3-5 seconds of each other!!) Remember to Rest clock each round. Record each split.


Happy Birthday Steph

Happy Birthday Coach Steph!! STRENGTH: 1RM Muscle Clean + Strict Press WOD: “YoStephMoccio” 15 Min Running Clock 0-12 Min 30 Hang Clean and Jerk (115/75) In the time remaining: AMRAP 3 HSPU 5 Hang Power Snatch (115/75) 12-15 Minutes Max KB Swing (53/35)


Wednesday – Squat EMOM + Triplet

Ant crushing some deadlifts! Strength: Back Squat EMOM X 10 2 back squats (80-85%) WOD: AMRAP 16 14 Box Jump (24/20) 12 Goblet KB Lunge (53/35) 10 Ring Push Up


Tuesday – 10.24.17 – “Pull Fran Pull”

Conga line! WOD: FOR TIME: 21-15-9 Deadlift (225/155) Pull Up Then immediately into Max Effort 1k Row *score is total time


Monday – AMRAP Chipper

Yo Pat! WOD: AMRAP 20 50 DU 40 Sit Up 30 wall ball (20/14) 20 S2O (135/95) 10 bar facing Burpee


Friday – Nancy

CF Kids Strong! WOD: “Nancy” 5RFT 400m Run 15 OHS (95/65)