Month: March 2023

  • Saturday 4/1/23

    Workout ON AN 8:00 RUNNING CLOCK… Max Meter Row -Rest 2:00- AMRAP x 8 MINUTES 10 Russian KB Swings 10 KB Goblet Alt. Lunges 20 Sit-Ups -Rest 2:00- ON AN 8:00 RUNNING CLOCK… Max Meter Row (Score is Total Meters Rowed)

  • Friday 3/31/23

    Strength Back Squat Workout “REDWOOD”30 Back Squats 150 Double Unders30 Back Squats

  • Thursday 3/30/23

    Skill Pull-Ups Workout 5 SETS* ON A 2:00 RUNNING CLOCK… 200m Run Max Reps Pull-Ups w/ Time Remaining… *Weighted Vest Optional.

  • Wednesday 3/29/23

    Strength Shoulder Press Workout 3 ROUNDS FOR TIME 500/400m Row 20 Hand Release Push-Ups 10 Shoulder to Overhead 250/200m Row 10 Handstand Push-Ups 5 Shoulder to Overhead

  • Tuesday 3/28/23

    Strength Deadlift Workout AMRAP x 15 MINUTES 15 Up-Downs to Target 10 Toes to Bar 10 Deadlifts 5 Hang Squat Cleans

  • CFML WEEKLY 3/27/23

    Now that the Open is in the rearview mirror, it’s time to rebuild. TODAY is the first day of our Tempo / Strict Strength Cycle! The next 3 months are going to be centered around building a STRONG base with our classic strength movements and strict gymnastics movements. As far as lifting goes, we are […]

  • Monday 3/27/23

    Workout 10 ROUNDS FOR TIME 20/15 Cal Bike 12 Box Jumps

  • Sunday 3/26/23

    Workout “TRIPLE THREAT”3 SETS EACH FOR TIME400m Run20 Toes to Bar30 KB Swings 40 KB Goblet Alt. Lunges50 Wall Balls

  • Saturday 3/25/23

    Workout “Laura“With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row20 burpees over the rower10 power cleans

  • Friday 3/24/23

    Strength Thruster Workout Fran21-15-9ThrustersPull-ups