800m Run together
100 Burpees
100 Tire Flips
While Partner 1 does burpees, partner two does tire flips. Switch every minute until 100 Burpees and 100 Tire Flips are completed.
1000m Row (Separately – break it up however you like)

Post time to comments.

You voted for your fave partner WOD! The results are in! Pebbles wins $100 for this workout:
3 Rounds:
3 Sets each:
3 ground to OH 95/65
6 pull ups
9 burpees
400m Run after each team completes 6 sets total
1 person works at a time
Thanks for voting! Great job Pebbles!

Have you pre ordered your shirt?

Team WOD #4

“Ground and Pound”
3 Rounds:
3 Sets each:
3 ground to OH 95/65
6 pull ups
9 burpees
400m Run

This is a two person team workout. Each partner must complete 3 sets of the triplet before both partners run together.

Team WOD #3- Remember to vote when the time comes! The coaches have written these super fun team workouts you guys. The author of the WOD with the most votes wins $. Helpa coach out!

This WOD is in honor of Crista Collins. She is leaving us soon and relocating to a location that doesn’t make it convenient for her to workout here at CFNF! We will miss you!

100 Deadlifts (adv. 225/155) (int. 155/135) (beg. 135/95)
This is a partner WOD. Partner 1 deadlifts while partner 2 does box jumps (24/20). Switch places at the top of every minute. Record your time and box jumps.

Good luck, Crista!

The Meat Grinder!
Team WOD #2 – Remember to vote when the time comes! $ is at stake here!

Block run stone carry for advanced (100/80) Bumper plates for Intermediate 45/25 Beginners 20lb med ball
***stone must not touch the ground. Can be passed between partners
If dropped each partner must do 5 burpees
50 wall ball 2fers
Block run stone carry
50 Partner box jumps
Block run stone carry
50 partner facing front squats (135/95)
***Cannot put bar down, pass bar when needed
Block run stone carry
200 Double Under Buy out !

TEAM WOD #1

WOD Balls

50 Partner squat and ball toss

Cul de sac run with the ball

50 wall ball sit ups and toss (pass back and forth)

Cul de sac run with the ball

50 ball slams (one person works at a time)

Cul de sac run with the ball

50 lunges holding ball over head (one person works at a time)

Cul de sac run with ball

Bring a friend! This is TEAM WOD #1 in the coach’s competition! Vote for the team WOD you like best. The coach that authored the gym favorite TEAM WOD wins $100! But you MUST vote! Stay tuned for Details.

“Century Challenge”
100 Reps of each:

1. DB Squats 35/25
2. DB B/O Rows 35/25
3. Push Ups
4. Sit Ups
5. Shoulder Press 35/25
6. KB Swings 53/35
7. Back Extensions
8. Lunge jumps
9. Sumo DL High Pull 35/25
10.Relay

Bring a friend free! This is a two person team workout. Each team will be given 9 poker chips. You must switch every 20 seconds.  If your team finishes in first place for a movement place a poker chip at the first cone in the parking lot. If you finish second place your chip at the second cone and so forth. Number of cones depends on number of teams.  Step 10 is a relay.

Puppy Shower tonight for Bomber at the Butches! All are invited! 6PM