WOD: Thursday

October 31, 2012 / CFMSD Workout of the Day

WOD 2 rounds for time of: 25 Pull-ups 30 Burpee Box Jumps 24" 400 m Run Log results online (beyond the whiteboard) Myself and Aaron hitting Fran and DT in the one training session.. It's time for you guys to watch the pain we push ourselves through 🙂


WOD: Wednesday

October 30, 2012 / CFMSD Workout of the Day

Today we are focusing on strength. We have had 2 days focused to our conditioning WOD's so today it's time to build on the strength.  One thing to always keep in mind with the strength work/days is it may not be the "fun" stuff that leave you on your back in a pile of sweat […]


WOD: Tuesday

October 29, 2012 / CFMSD Workout of the Day

This is a very "simple" WOD but if you hit it with everything you got I'm sure you will get a good beneift from it.  There will be no partial squats or snaking push ups. You will do both simple movements with virtuosity…    WOD- Part A Tabata Mash up of Pushups and Squats 16 […]


WOD: Monday

October 28, 2012 / CFMSD Workout of the Day

Hope everyone had a nice weekend and got some vitmin D from the awesome sunshine we had.. Be sure to bring your A game this week and give it everything you got… 🙂   WOD "DT" 5 rounds for time of: 12 deadlifts 70/50kg 9 hang power cleans 70/50kg 6 push jerks 70/50kg Note- 15minute […]