BLOG & WODS
TUE10MAY2016
I've received a lot of emails recently about training goals, nutrition, health concerns, and more and I love it trying to help in new ways and...
WED11MAY2016
WOD Strength Strict Press: 7x2 up to 2RM Conditioning For Time (15 min cap): 100M Sprint 6 ManMakers (45/25) 1 min walking rest 100M Sprint...
MON09MAY2016
WOD Strength Hang Snatch (below knee): 60/3, 70/3, 75-80/3*4-6 sets, as time allows Conditioning EMOM x 18 min: 0:00- 15 Wall Balls (20/14)...
SAT07MAY2016
LAST DAY TO BUY A CF4CF SHIRT IN SUPPORT OF THIS YEAR'S FUNDRAISER! WOD Strength & Conditioning In teams of two alternating complete rounds, 3...
FRI06MAY2016
WOD Strength Alternating: DB Bench Press: 3x10 Bent Over Row: 3x20 sec max reps with 95/65 Ring Dips Strict: 3x12 Conditioning EMOM x 20 min: 0:00-...
THU05MAY2016
WOD Strength Snatch: 3-Position (Hip/Above Knee/Floor) - Starting with empty bar work to 65-75% in 5-6 sets Conditioning In teams of two or three,...
WED04MAY2016
WOD Strength Strict Press: 5x3 @ 90% of 3RM from last week Conditioning In teams of two or three, Rowing Pyramid (35 min cap): 2000M Row...
TUE03MAR2016
Join the Flying V Formation, and get your CF4CF shirt while still in stock. All sales from this week go towards the fundraiser! WOD Strength A) Tall...