Results For Category: "Workout of the Day (WOD)"
Tuesday 1.24.17
Essentials: A. 9min EMOM 1.Right Side Plank x 30 sec 2. Left Side Plank x 30 sec 3. V-Ups x 10 reps…
Monday 1.23.17
BENCH MARKS Essentials/Fitness/Performance: A. In 12min Find Your 3 Rep Max Back Squat Rest 5min B. If 3RM Back Squat is Greater…
Saturday 1.21.17
Essentials: A. 12min EMOM 1.Lunge Jump x 10 reps per leg 2.Incline Push Up x 10 reps 3.Top of Ring Pull Hold…
Friday 1.20.17
Essentials: A. 15min EMOM 1. Arch Hold x 20 sec 2. Back Squat x 1 reps tempo 10.10.x.1(50% or less) 3. Side…
Thursday 1.19.17
Essentials: A. Mobility Seated Straddle x 4min Thread the Needle R x 2min Thread the Needle L x 2min Saddle x 4min…
Athlete Spotlight: Bobby Hill
Name: Bobby Hill Age: 53 Occupation: General Manager Which class time do you usually attend? 7 PM Favorite WOD: Anything with back squats Favorite CF Movements: Wall…
Athlete Spotlight: Jiyun Kim
Name: Jiyun Kim Age: 29 Occupation: I work for a trading company. Which class time do you usually attend? Mostly 6pm Favorite WOD:…
Wednesday 1.18.17
Essentials: A. 12min EMOM 1.Kettlebell 2 Arm Overhead Carry x 100 ft 2.Snatch Lift Off x 5 reps PVC, Training Bar, or…
Tuesday 1.17.17
Essentials: A. 15min EMOM 1.Single Arm Dumbbell Bench Press x 5 reps Per Arm 2.Kettlebell Goblet Step back Lunge x 5 Reps…
Monday 1.16.17
Essentials: A. 16min EMOM 1. Hang From Bar x 10 sec 2. Russian KBS x 20 reps 3. Bottom of Parallette Dip…