Thursday, April 30, 2020

WOD 5-1-20

EMOM x 18-
1- 10 hang cluster (95/65)
2- 12 pull-ups
3- 15 box jumps

Try to get some sleep tonight. We know you’re SO
excited you can hardly stand it! 

Wednesday, April 29, 2020

Tuesday, April 28, 2020

WOD 4-29-20

Tabata- side plank
*alternate sides
8 min AMRAP-
12 KB DL
12 FR reverse lunge
40 ft HS walk

*sub bear crawl for HS walk

Monday, April 27, 2020

WOD 4-28-20

3 rds-
:20 plank hold w/ shoulder protract/retract
 3 inch worm push-ups

Bent over KB Row
Bicep Curl
Seated Press
Floor Press

*If your DB or KB is light for you with both hands, feel free to
  do single arm sets instead.  View Instagram for movement demo.

Be sure to check out our new inventory in our
online store! Head to to
do some CF shopping.  Birch shirts are also
now available in a variety of cuts and colors.

Sunday, April 26, 2020

WOD 4-27-20

2 rds-
:20 jumping jacks
:20 lunge twist
:20 bottom of squat hold
then- 2 rds-
:20 jumping jacks
:20 mtn. stretch
:20 slow air squat

50 air squat
30 v-up
40 jump squat
20- v-up
30 pistols
10 v-up

*Pistol modifications = pistol to a box/chair, lunges, or single leg step-ups

Key points from the video- Single leg strength is IMPORTANT.  Also, smashing
tissue isn't always the answer for gaining mobility.  Practice the proper range of motion
and through time, that position will come and you will gain mobility. 

Thursday, April 23, 2020

WOD 4-24-20

3 rds-
1:00- push-ups
1:00- MBCL
1:00- object carry (you choose)
:30 rest

*options for carry- single arm OH KB, single arm
  farmer carry, odd object carry (your child, a bag of
  mulch, etc..) Go max distance in the minute.
  Videos and photos welcome. Would love to see
  your creativity!

Wednesday, April 22, 2020

WOD 4-23-20

Cossack sq 3 x 8 (each leg)
*add weight if able
DU (x 3)
*sub high knees if no rope or hops over KB

Tuesday, April 21, 2020

WOD 4-22-20

EMOM x 18-
1- 15 WB
2- 15 OH WB sit-ups
3- 40 sec. shuttle run

*If you don't have a WB or a good target for the ball, you can sub a  
 WB thruster or use a KB or DB. 
*For sit-ups, sub a light weight of some type, or if you just extend your arms
 overhead with no weight, it will still give you a similar challenge.  Check 
 Instagram for a demo video.

Monday, April 20, 2020

WOD 4-21-20

100 burpees for time

Or maybe 100 of them ;) No target, no broad
jump or tuck jump with it... just a regular
burpee. You got this!

Sunday, April 19, 2020

WOD 4-20-20

Tempo Sq (goblet or single arm OH)
5 x 8 (5 sec. negative + 5 sec. pause + fast drive up)
3 x 4:00 AMRAP-
16 KBS (Switch btw Russian and American every other rep)
12 lunge (FR option)
2 wall climbs (sub 4 inch worm PU or 20 shoulder taps)
*1:00 rest btw

Remember- Food is fuel! The better you eat, the better you
feel!  Stay healthy and keep those nutrition goals. Reach out
if you have any questions or need any extra support. We're
here to help!

Thursday, April 16, 2020

WOD 4-17-20

"Kind of Filthy 50"
50 tuck jumps
50 KB DL
50 KBS
50 walking lunge (no weight)
50 sit-ups
50 KB push-press
50 superman pulses
50 WB
50 burpees
50 DU (or high knees)
*partition ANY WAY

KBS are American. For Super-man pulses- lay in a superman position on ground, 
come to rest position and back to superman- repeat 50 times. Which rep scheme will 
you choose? Get all 50 over with, 2 rds of 25 each, or 5 rds of 10?  Pick your strategy
and GO FOR IT! 

Wednesday, April 15, 2020

WOD 4-16-20

Tempo Goblet Sq. 5 x 5
*5 sec negative + 5 sec pause + fast stand up 
Bent over Row ladder (10, 9...1)
*10 reps + 10 sec pause straight into 9 reps + 9 sec pause 
 *continue until you’ve reached the one sec pause. This is 
   one huge set! 
Floor Press- 5 x 10
*5 sec negative + fast lock out 

**View Instagram for demo videos**

Tuesday, April 14, 2020

WOD 4-15-20

8 rds-
10 sec. HS hold + 1 HSPU
8 pistols

*View Instagram for multiple scaling options and demos
*Be sure to warm-up/stretch your wrists and hips well and
 ankle flossing (if able) would be beneficial.

Monday, April 13, 2020

Sunday, April 12, 2020

WOD 4-13-20

Split Sq 3 x 12
KB thruster
Lateral over KB jump

*Can use both hands for thruster
*Counting for grasshopper and jumps = 1-1, 2-2...

We hope you had a HAPPY EASTER!

Thursday, April 9, 2020

WOD 4-10-20

"Give Me Ten"
10 rds-
10 goblet sq.
10 sit-ups

Praying for the day this box is filled again with PRs and lots
of laughter! Wishing you a happy, healthy and blessed
Easter weekend!

Wednesday, April 8, 2020

WOD 4-9-20

10-9-8-7.... 1
KB SN (sub DB or gallon of water)
Mtn. climbers (count 1-1, 2-2...)

*Remember- if the KB you have is too heavy for a SN, then use both
  hands and pull from the ground to over head in one smooth, swift motion.

We think all y'all are SUPER! Thanks for hanging in there
and sticking with us through this mess.  We have the
best community, EVER! 

Tuesday, April 7, 2020

WOD 4-8-20

7 rds-
100 m run (or 15 sec. out and back)
32 DU
16 FR lunge (use KB, WB, or DB)

*If you don't have a rope, sub high knees for DU
  (Count 1-1, 2-2, etc...)

WOD 4-7-20

10 min AMRAP-
15 KBS
12 V-ups
Cash out-
Tabata x 4 each (alt.)
Hollow rock
Superman hold

Sunday, April 5, 2020

WOD 4-6-20

Warm-up- Nose breathing only
(check Wodify)
Split Sq 4 x 10
40 WB
20 burpee to target
20 WB
15 burpee to target
10 WB
10 burpee to target

*if you don't have a specific target just be sure to extend hips
completely and reach high.

Thursday, April 2, 2020

WOD 4-3-20

2 x 6:00 AMRAP-
200 m run (ish)
12 WB sit-ups
8 broad jumps
1:00 rest btw

*For the sit-ups, reach the WB behind you and finish with it
 in front of your body at your feet. (Full range of motion)
*If you do not have a WB, regular sit-ups are fine!

Wednesday, April 1, 2020

WOD 4-2-20

Tabata- Med Ball CL
1:00 rest- then
3 rds-
5 wall climb (sub inch worm push-ups or 50 plank shoulder tap)
50 ft. bear crawl (with ball push)

*If you didn't get a WB, you can use a KB, DB, or any other small object
with a little bit of weight