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Wednesday 9.23.26
Workout of the Day STRENGTH Back Squat 3-3-3 85% AMRAP Notes Perform 4-5 warm-ups followed by three work sets finding a heavy triple for the day. Then take 85% of your top set and perform an AMRAP....
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Tuesday 9.22.26
Workout of the Day METCON Every 2:00 x 10 Rounds 6 Strict CTB Chin-Ups 9 Burpee Box Jump Overs 24″/20″ Notes The Chin-Ups and Burpee Box Jump Overs should be completed in a minute or less. In order to...
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Monday 9.21.26
Workout of the Day STRENGTH Bench Press 3-3-3-3-3 Notes In roughly 5-8 total sets work up to a heavy triple on the bench press. Below is an example of what today could look like. 45×10 95×5 115×3 135×3...
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Sunday 9.20.26
Workout of the Day METCON For Time 20-18-16-14-12-10-8-6-4-2 Calories, Each Partner Bike, Row, or Ski Notes compare to 4.3.26 In this workout, athletes will trade intervals on one machine. Partner A...
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Saturday 9.19.26
Workout of the Day CFSBK’s 19th Birthday WOD Buy in 2007m Air Bike 19 Rounds for time of: 6 Power Cleans 6 Strict HSPU Cashout 2026m Air Bike Notes Its our birthday!!! Lets celebrate with some type 2...
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Friday 9.18.26
Workout of the Day ASSISTANCE 18:00 of effort: 130m Sandbag Carry 5-10 Strict Pull-Ups 1:30 Sit-Ups or plank Notes Work through the triplet at a steady pace for 18 minutes. The sandbag carry is anyhow....
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Thursday 9.16.26
Workout of the Day STRENGTH Deadlift 3-3-3 Notes Perform 3-4 warm-up sets followed by 3 progressive or consistent heavy triples. Today’s triples are touch and go. METCON 4 Rounds of: In 2:00 perform:...
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Wednesday 9.16.26
Workout of the Day STRENGTH/SKILL Strict Toes to bars 5×10+ or 10×5 or Kipping Toes to Bars practice Notes Work on your strength or skill today with toes to bars. The strict work is for people who...
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Tuesday 9.15.26
Workout of the Day STRENGTH Shoulder Press 3-3-3 Notes Work up to a heavy triple. Start each rep from a dead start. METCON 4-5 Rounds, each for time of: Row 300/250m 75 Double Unders Rest as needed...
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Monday 3.14.26
Workout of the Day METCON For Time: 800m Run 21 Kipping Pull-Ups 550m Run 15 Kipping Pull-Ups 400m Run 9 Kipping Pull-Ups (+) 21 Strict Pull-Ups, 15 Kipping Pull-Ups, 9/6 Ring or Bar Muscle-Ups Notes...
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Sunday 9.13.26
Workout of the Day 5 Rounds for reps of: 1:00 Ski Erg, Cals 1:00 Rest 1:00 Wall Ball 1:00 Rest 1:00 Double Unders 1:00 Rest Notes Today’s interval workout alternates between work and rest every minute....
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Saturday 9.12.26
Workout of the Day 4 Rounds for max reps: 1:30 AMRAP Power Snatches 155/105 1:30 AMRAP Air Bike, Cals 3:00 Rest Notes The power snatches in each interval should be performed as steady singles with the...
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Friday 9.11.26
Workout of the Day FLOATER STRENGTH Choose one exercise – Bench Press 10-10-10 – Front Squat 3-3-3 – Deadlift 3-3-3 – Power Snatch 3-3-3 – Bike/Ski :30 on :30 off x 12-15:00 Notes Tomorrow we have...
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Thursday 9.10.26
Workout of the Day METCON On a Bike, Rower or ski erg, complete 4 rounds of: Work for 50 seconds, rest 10 seconds Work for 40 seconds, rest 20 seconds Work for 30 seconds, rest 30 seconds Work for 20...
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Wednesday 9.9.26
Workout of the Day STRENGTH Front Squat 3-3-3 Notes Perform 4-5 warm-up sets followed by three challenging triples. The works sets can be across or progressive. METCON For Time 75 Double Unders 21...
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Tuesdsay 9.8.26
Workout of the Day METCON 2 Rounds for time: 50 Sit-Ups 40 Kettlebell Swings 53/36 30 Calorie Row / Ski / Bike 20 CTB Pull-Ups 10 Goblet Squats 100/70 Notes Grind through two rounds of this workout...
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Monday 9.7.26
Workout of the Day In teams of three complete 15 Rounds for time of: 10 Bench Press 135/95/65 10 DB Step Overs 50/35/25 10 DB Bent Over Rows 50/35/25 200 Run (+) 155/105 Bench Press or higher Notes...
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Sunday 9.6.26
Workout of the Day SKILL: Gymnastics Shapes On coach’s flow Wall Piked HS :20 x2 Hollow Body Hold :20 x2 Arch Hold :20 x2 Parallette Tuck Hold :20 x2 METCON Row 3k Notes You can either go for your best...
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Saturday 9.5.26
Workout of the Day PARTNER WORKOUT 20 Rounds for time: 9 Burpees over bar 7 Hang Power Cleans 95/65/45 5 Thrusters (+) 115/75 Notes Partners alternate full rounds until each person has completed 10...
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Friday 9.4.26
Workout of the Day SKILL: Bar Muscle-Ups 3 Rounds for Quality 3:00 Row or Bike at recovery pace 8-10 Ring or Bar Muscle-Ups Notes Today is all about muscle-up development, the row or bike should be...
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