Category Archives: WOD

February 12th – 18th

Monday Record your best Power Clean + 2 Barbell Lunges + Push Jerk 1 rep max lift. Find a Max weight. Wod1:  For time: Row, 500 m 75 Double Unders Time Cap: 5:00, Rest 2:00 then continue to part 2 Wod2: 3m AMRAP Handstand Push-up Rest 2:00, then continue to Part 3 Wod3: 5m AMRAP Power Clean + 2 Barbell Lunges + Push Jerk, 70% 1RM Perform as...
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February 5th – 11th

Monday Back Squat 5-5-3-3-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

50 Kettle Bell Swings 53/35 then, 21-15-9 reps, for time of: Toes-to-bar Box Jump, 24/20 in


Every 2 mins for 12 mins. 1 Hang Snatch + Snatch (Squat), pick load

5 rounds for time of: Row, 200 m 6 Thrusters, 135/95 lbs 9 Lateral Burpee Over...

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January 29th – February 4th

The deadline to sign up for the Open will be this Friday, the 2nd. This is for the Intramural Open Team Series that we do at CFPA, if you want a shirt and to be placed on a team, you MUST be signed up by then. Thanks. Click here to sign up! Monday Find your Strict Press...
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Jan 21-28th

Monday Record your best Back Squat 1 Rep Max lift. (20m cap)

Every 1 min for 20 mins, alternating between: 5 Toes-to-bars 6 Overhead Squats, 95/65 lbs 5 Chest-to-bar Pull-ups 6 Overhead Squats, 95/65 lbs

For the Toes-to-bar & CTB Pullups we have the reps set to 5 but if this is too easy for you, add reps, pick a number...

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