CFN Staff
Feb 27, 20203 min read
Motivation vs. Discipline
It’s January 31, and your motivation is nowhere to be found. Showing up to the gym is the hardest part about your fitness journey. It is...
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CFN Staff
Aug 20, 20141 min read
Frantastic
Strength: Front Squat 5 x 1 WOD Fran 21-15-9 Thruster 95/65 50% Pull ups
CFN Staff
Aug 19, 20141 min read
WOD
WOD: For time 1000 m row 100 dubs (200 singles) 1 mile run Scaled 600 m row 60 singles or lateral bar hops 600 m run *20 min cap Cash out...
CFN Staff
Aug 18, 20141 min read
WOD
Strength: Bench (16/16) 2x3 @90% 1 x ME WOD: Grace For time 30 Clean and Jerk (135/95) 50%
CFN Staff
Aug 15, 20141 min read
Pete Dutka WOD
In teams of 2 17 min amrap 300 m partner carry 100 dubs 80 push ups 60 dubs 40 front squat #135/#95- 50% 20 dubs 300 m partner carry max...
CFN Staff
Aug 14, 20141 min read
WOD
Strength: Bench Press (15/16) Warm up 5@45% 5@60% 5@75% Working Sets 2x5 @85% 1 x ME WOD: 4 Rounds for time 10 ring dips 20 toes 2 bar 30...
CFN Staff
Aug 13, 20141 min read
WOD
8 min AMRAP 5 power clean and jerk (175/115) 60% 5 power clean 5 dead lift * Cash out 3 x 300m run :30 rest
CFN Staff
Aug 12, 20141 min read
WOD
Skill: :45 Max rep UB strict pull up :45 Plank :45 HS Hold WOD: 9-7-5 Thrusters (130/90) C2B OTB (30/24) Scaled Thruster Ring row Box...
CFN Staff
Jun 12, 20141 min read
WOD
For time: 1000 m row -then- 3 rounds 15 overhead squats (115/75) 15 ring dips Scaled 600 m row -then- 3 rounds 10 thrusters 10 bench dips...
CFN Staff
Jun 11, 20141 min read
WOD
Wup 3 sets 5 pull ups 10 push ups 15 air squats Mob Shoulder Lumbar Test 15 min to find 1RM hang power clean Wod Two sets for...
CFN Staff
Jun 6, 20141 min read
Partner WOD Friday
Skill: Goat work Wod In teams of two Rx 8 min amrap -Max effort row for calories -Max effort ring dips Scaled 8 min amrap - Max...
CFN Staff
Jun 5, 20141 min read
WOD
Strength *add 5# if successful with last attempt 1 x 20 WOD RX 3 RFT 400 m run 15 otb jumps (24/20) 20 dead lifts (225/155) 50% Scaled 3...
CFN Staff
Jun 4, 20141 min read
WOD
Test Overhead squat 3-3-3-1-1-1-1 WOD 30 wall ball shots 20/14 30 pull ups 20 wall ball shots 20 pull ups 1o wall ball shots 10 pull ups...
CFN Staff
May 23, 20141 min read
TEAM WOD
In teams of 3 14 min amrap Max calorie row max rep V-ups (sit up) 100m farmers carry (53/35)
CFN Staff
May 22, 20141 min read
Community WOD Memorial Day Murph
Join us Monday, May 26th at 10:30 AM for a community WOD in honor of LT. Michael Murphy, Medal of Honor recipient. All regular scheduled...
CFN Staff
May 21, 20141 min read
WOD
Strength Five sets Snatch + Overhead Squat x 3 RX 15 min AMRAP 10 Toes to Bar 10 Alt KB Snatch (70/53) 10 Games Box jump (24/20) Scaled...
CFN Staff
May 12, 20141 min read
WOD
STRENGTH Back Squat 1x20 *Add 5# if successful with last attempt WOD Rx For Time: 40 cal row 40 s2oh (95/65)(50%) 40 OTB Jump (24/20) *9...
CFN Staff
May 6, 20141 min read
WOD
Skill Pistols Box Jumps Wod "Eastbound Throwdown Event 2" Rx 5-10-15-20-25 Pistols 5-4-3-2-1 G2oh Male-155,175,195,215,235...
CFN Staff
May 6, 20141 min read
WOD
Test Bench Press 5-3-3-3-1-1-1 *Build to a 1RM WOD "Amanda" 9-7-5 Muscle-Ups Snatchs (full) (135/95)(50%) *12 min time cap Scaled 9-7-5...
CFN Staff
May 1, 20141 min read
WOD
Strength Back squat 1x20 *add #5 from last session WOD Rx 5 RFT 10 split jumps 10 AKBS 10 t2b * 10 min cap Scaled 3 RFT 10 alt lunges 10...
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