December 30, 2019 Monday


December 28, 2019 Saturday


December 27, 2019 Friday


December 26, 2019 Thursday

Bring Even More-Short

Bring even more to your training with this routine for your shoulders, chest, upper back, spine, lower back, hamstrings, groin, glutes, and hips.


December 24, 2019 Tuesday

12 Days of CFWF Christmas

On the first day of Christmas my coach gave to me one burpee. On the second day of Christmas my coach gave to me two goblet squats and a burpee. On the third day of Christmas my coach gave to me three kettlebell swings, two goblet squats, and one burpee. On the fourth day of Christmas my coach gave to me four push presses, three kettlebell swings, two goblet squats, and one burpee. On the fifth day of Christmas my coach gave to me five hang power cleans, four push presses, three kettlebell swings, two goblet squats, and one burpee. On the sixth day of Christmas my coach gave to me six ab-mat sit-ups, five hang power cleans, four push presses, three kettlebell swings, two goblet squats, and one burpee. On the seventh day of Christmas seven push-ups, six ab-mat sit-ups, five hang power cleans, four push presses, three kettlebell swings, two goblet squats, and one burpee. On the eight day of Christmas my coach gave to me eight pull-ups, seven push-ups, six ab-mat sit-ups, five hang power cleans, four push presses, three kettlebell swings, two goblet squats, and one burpee. On the ninth day of Christmas my coach gave to me nine wall balls, eight pull-ups, seven push-ups, six ab-mat sit-ups, five hang power cleans, four push presses, three kettlebell swings, two goblet squats, and one burpee. On the tenth day of Christmas my coach gave to me ten box jumps, nine wall balls, eight pull-ups, seven push-ups, six ab-mat sit-ups, five hang power cleans, four push presses, three kettlebell swings, two goblet squats, and one burpee. On the eleventh day of Christmas my coach gave to me eleven air squats, ten box jumps, nine wall balls, eight pull-ups, seven push-ups, six ab-mat sit-ups, five hang power cleans, four push presses, three kettlebell swings, two goblet squats, and one burpee. On the twelfth day of Christmas my coach gave to me twelve double unders, eleven air squats, ten box jumps, nine wall balls, eight pull-ups, seven push-ups, six ab-mat sit-ups, five hang power cleans, four push presses, three kettlebell swings, two goblet squats, and one burpee. Round 1: 1 burpee Round 2: 2 goblet squats 1 burpee Round 3: 3 kettlebell swings 2 goblet squats 1 burpee Round 4: 4 push press 3 kettlebell swings 2 goblet squats 1 burpee Round 5: 5 hang power clean 4 push press 3 kettlebell swings 2 goblet squats 1 burpee Round 6: 6 abmat sit-ups 5 hang power clean 4 push press 3 kettlebell swings 2 goblet squats 1 burpee Round 7: 7 push-ups 6 abmat sit-ups 5 hang power clean 4 push press 3 kettlebell swings 2 goblet squats 1 burpee Round 8: 8 pull-ups 7 push-ups 6 abmat sit-ups 5 hang power clean 4 push press 3 kettlebell swings 2 goblet squats 1 burpee Round 9: 9 wallballs 8 pull-ups 7 push-ups 6 abmat sit-ups 5 hang power clean 4 push press 3 kettlebell swings 2 goblet squats 1 burpee Round10: 10 box jumps 9 wallballs 8 pull-ups 7 push-ups 6 abmat sit-ups 5 hang power clean 4 push press 3 kettlebell swings 2 goblet squats 1 burpee Round11: 11 air squats 10 box jumps 9 wallballs 8 pull-ups 7 push-ups 6 abmat sit-ups 5 hang power clean 4 push press 3 kettlebell swings 2 goblet squats 1 burpee Round12: 12 double unders 11 air squats 10 box jumps 9 wallballs 8 pull-ups 7 push-ups 6 abmat sit-ups 5 hang power clean 4 push press 3 kettlebell swings 2 goblet squats 1 burpee


December 23, 2019 Monday

Festivus Holiday WOD


December 21, 2019 Saturday

Partner Row

95/65 115/85 135/95

Alternating Partner WOD-1 minute efforts


December 20, 2019 Friday


December 19, 2019 Thursday

Impress Yourself

Impress yourself as you move through today’s routine for your hamstrings, groin, lower back, spine, hips, glutes, shoulders, upper back, and IT band


December 18, 2019 Wednesday


December 17, 2019 Tuesday