WOD

Sign up for the Mobility workshop here: https://cfflood.pushpress.com/open/event/cal_b6dcf09192a2c9 *Last day to pre-order shirts.   EMOM x 24 1:  Handstand hold 2:  50m MB shuttle runs 3:  Pull up bar hang 4:  Calorie Row 5:  Plank 6:  Calorie Air Bike *40 seconds of work, 20 seconds of rest   Accessory work: 3-4 sets: 20 Banded Glute Bridges 80ft Unbroken Banded side...

E2M x 5 Deadlift 5 Reps @ 60% 5 Reps @ 70% 3 Reps @ 80% 3 Reps @ 83% Max reps (up to 10) @ 70%   :12 AMRAP 15 Deadlifts 5 Burpee over bar 10 Hang Power Cleans 5 Burpee over bar 5 Push Jerks 5 Burpee over bar RX = 155/105   Accessory work: 1-2 Rounds (not for time) 20 GHD...

E2M x 3 3 Overhead Squats *Try to increase weight each set   E2M x 4 2 Front Squats *Try to increase weight each set   E2M x 5 1 Back Squats *Try to increase weight each set   Accessory work: 3-4 sets: 20 Banded Glute Bridges 80ft Unbroken Banded side steps   Oly: E2M x 10 Power Snatch + Hang Squat Snatch *Start at...

Pardon the maintenance, but the reception, lounge and my office floors are being redone all day Monday.  Please reduce foot traffic by parking and entering in the back. Pre-orders will be taken all week for shirts and tank tops.  Sample shirts/tanks are at the gym.  Choose...

E2M x 3 3 Shoulder Press *Try to increase weight each set   E2M x 4 2 Push Press *Try to increase weight each set   E2M x 5 1 Split Jerk *Try to increase weight each set   Accessory work: Crossover Symmetry   7pm Oly: E2M x 10 1 Clean *Build in weight to find today’s heavy   E1M x 8 1 Clean at 80%...

E2M x 5 3 Overhead Squats *Try to increase weight each set   :12 AMRAP 15 Air squats 12 Power Cleans 9 Pull ups 6 Power Snatch   RX = 95/65   *The goal is to get between 3-6 rounds; scale appropriately   Accessory work: 3-4 supersets: 10 BB Glute bridge or BB Hip Thrust...

E2M x 3 5 Windmills (Each side)   :16 AMRAP 5 KB Hang Snatch Right 5 KB Hang Snatch Left 5 KB Hang Clean Right 5 KB Hang Clean Right 5 KB Thruster Right 5 KB Thruster Left 200m Run RX = 53/35   *The goal is 4 to 7 rounds; scale weight appropriately   Accessory work: Crossover Symmetry   7pm Oly: E2M x...