Wednesday (2017NOV22)- WOD

23 November (7:00-8:30AM): “Earn Your Turkey” 25 November (9:30-10:30AM): “Bring Your Friend(s) to CFWT Day”  Gymnastics: 2 Rounds 1min Ring Support 5 Ring Dips 1min False Grip Hold 5 Kneeling Muscle Ups 5 Muscle Ups   WOD: For Time 10 OH...

Tuesday (2017NOV21)- WOD

23 November (7:00-8:30AM): “Earn Your Turkey” 25 November (9:30-10:30AM): “Bring Your Friend(s) to CFWT Day”  MEU: Floor Press 1RM for the Day in 5 Sets   WOD: 10-8-6-4-2 Bar Muscle UPs 20-16-12-8-4 GHD...

Monday (2017NOV20)- WOD

23 November (7:00-8:30AM): “Earn Your Turkey” 25 November (9:30-10:30AM): “Bring Your Friend(s) to CFWT Day”    DEL: Box Squats 50% x 2 x 12 on the 45secs   WOD: 10min AMRAP 10 cal Ski Erg 10 Deadlift 225/155# 10 Hand Release...

Saturday (2017NOV18) – WOD

WOD: Teams of 2: 50x Back Squats (135/95#) 20x Box Jumps (30/24″) 40x Front Squats (135/95#) 20x Box Jumps (30/24″) 30x Cleans (135/95#) 20x Box Jumps (30/24″) 20x Snatches (135/95#) 20x Box Jumps (30/24″) 5AMRAP: Burpees (Alternating) Teammate...

Thursday (2017NOV16) – WOD

DEU: Ring Muscle Up Complex 5 Sets: 4x Toe-Through-Rings 3x Ring to Hips 2x Muscle Ups 1x Ring Dip Rest 2-3 Minutes between sets.   WOD: 3 Rounds: 400M Run 30x Hand-Release Push Ups 20x DB Snatches (Alternating)...