No classes Saturday AND Sunday, August 17th-18th
We are closed this weekend as we will be supporting all of the CFM teams down at the Asbury Park Summer Games! Come on down and support your fellow classmates and coaches!!
Today's WOD
WOD: Sunday, July 12th, 2026
Group Dynamic Warmup:
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- Banded Shoulder Stretch – 1 Min per side
—————————————————————————————————-
Pre-Game: 3 Rounds (12 Min Cap)
- 200 Meter Run
- 3 Shoulder to Overhead (ascending weights)
- 1 Wall Walk
——————————————————————————————————–
Workout: AMRAP + For Time
PART A- AMRAP x 12 Minutes
- 200 Meter Run
- 6 Shoulder to Overhead (135/95)
- 2 Wall Walks
-Rest 2 Minutes-
PART B- For Time
- 400 Meter Run
*Two Scores:
- Rounds + Reps for Part A
- Time for Part B
- 200 Meters = 2 Reps
*Wall walk Scaling Options:
- Scale reps or distance
- Plyo box wall walks (4 reps per round)
- High Plank Plate Step Ups (12 reps per round)
——————————————————————————————————–
Cardio Option: AMRAP + For Time
PART A- AMRAP x 12 Minutes
- 200 Meter Run
- 6 DB Shoulder to Overhead (50×2/35×2)
- 2 Wall Walks
-Rest 2 Minutes-
PART B- For Time
- 400 Meter Run
——————————————————————————————————–
Core: 4 Rounds
- 10 Turkish Sit Ups (20/15)
- 10 KB Pull Throughs (16K/12K)
There are currently no active social stickers.