Training March 19th – 25th


Sunday Fun Day!

3 pm Surprise WOD


Pullup Cycle: Week 3

Day 1



Five rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

*Rest precisely three minutes between each round.


Find a 1RM Back Squat

*Between Every Attempt, Perform a Max Effort Broad Jump


Pullup Cycle: Week 3

Day 2


10 Rounds for Time:

5 Russian Kettlebell Swings @ Heaviest Possible

15 Double Unders


Every 40 seconds for 15 rounds

1 Deficit Handstand Pushup (or scaled version)

*Start easy and work towards a tougher and tougher deficit HSPU as you progress.


With the remainder of class time, find a 1RM Turkish Getup


Pullup Cycle: Week 3

Day 3


Open 17.5


Partner Workout:

5 rounds for Max Calories:

P1: 5 min Calorie Row

P2: 5 min Calorie Row…

*continue switching every 5 minutes for 50 minutes total

*CF mainsite (modified for partner format) March 1st 2017