We’re going to stretch our legs a little bit today! This WOD will start with 3 rounds of the “The Hit” aka Hang Cleans and Burpees followed by a run. Each time you come back… 

Grab a deck of cards and go to work. Complete one round for time. Flip one card at a time and do the work prescribed. Want more? Shuffle the deck and do it AGAIN! If… 

This weekends challenge- Get flexy!! You have from Saturday morning at 6am until Sunday evening at 6pm to record your recovery- stretching, yoga, rolling out and/or breath work. Whoever logs the most time wins a… 

Years ago I promised that I’d never program this WOD at the box ever again. Guess what?? We ain’t at the box right now 🙂 but really 🙁 Plan a route. Lunge step 400m. I’d… 

Have you downloaded the Push Press Timer? It’s my go to app for timing these CFW HomeWODs. The “tabata timer” will function as an interval timer. Just set it up how you need for each WOD.… 

Wednesday usually means Open Gym…but we’re still Closed 🙁 Here’s some extra credit fitness for you guys! Before you ask…no the burpees don’t count toward your Push Up Challenge. Start at 5 burpees on minute…