12th Of January Year 2022 Conditioning EMOM 30 5 Wallcrawls 30 Sec Box Jumps 30 Sec Barbell Movement Your Choice 250/210m Row 30 Sec Dual Kettlebell Walking Lunges 30 Sec Sandbag Hold

11th Of January Year 2022 Accessory 3 Sets Of: 10 L-Hold Raises w/ 3 Sec Hold 45sec Weighted Plank Hold 20 Weighted -or- Nonweighted GHD’s 2 Min GOAT Training Conditioning AMRAP 7 15 Clean and Jerks @105/80 15 Pull-Ups AMRAP 6 9 Clean and Jerks @155/105 9 CTB Pull-Ups AMRAP 5 3 Clean and Jerks … More You And A Barbell

Happy belated Birthday to the big guy!  Jason you are one crazy son of a gun!  LOL!  CFLOTW wishes you had a great birthday week… because why stop at just one day!  Thanks for being you brotha. Annnnd Happy birthday LOLA!  We all hope you had a wonderful birthday as well!  Wishing you many, many, … More Monday Squats

An oldie and a goodie!  Tomorrow’s workout will be a repeat of an old Open workout from 2013.  Some of you may remember this one.  It was was of my most memorable Open announcements where Dave Castro had Rich Froning and Dan Bailey demo the live announcement.  The good ‘ol days that unfortunately we will … More Friday Funday!

“Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed. The original “DT” Hero WOD … More “Strength Is Never A Weakness. Weakness Is Never A Strength”-Mark Bell

I think I forgot to add the group pics from the 12 Days Of Christmas!!  Whoops!  Sorry guys.  Here’s a couple great pics of some great people!  Thanks again to the recently betrothed Tori!  She opened the gym for me while the fever of ’21 almost took meh…. Congrats Tori!  CFLOTW wishes you a wonderful … More 12 Days Of Christmas Again…. JK

Tomorrow is Steve’s Birthday….  Happy Birthday buddy!  I hope you know all of CFLOTW is wishing you many more great ones and a terrific day on your special day!  Gosh…. they sure do grow up fast :’/ 3rd Of December Year 2022 Strength Front Squat + Split Jerk – (3+1) Conditioning 6 Rounds Of: 15 … More Happy Birthday Steve!