All posts by Rebecca Bell

Workout For Saturday August 15, 2020

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Don’t forget to sign up for cflmdailywod on Instagram by tomorrow, if you want to continue to see the WOD’s!

8:00am Partner WOD

9:00am Partner WOD

“Partner Workout”

2 Rounds

400m Run (together)

20 Pull-ups (split)

20 Alt Box Jumps (20/16#)

200m Run

30 Partner Wall Balls (20/16#)

30 Alt Burpees

400m Run

40 OH Lunges (45/25#) (Both Parthers)

40 Push-ups (split)

*30 min time cap

Workout For Thursday August 13, 2020

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Dont forget to request to be added to our Instagram page…cflmdailywod. Starting on Monday, we will no longer be posting the workouts on our website.





AMRAP in 12 Min of

50 Wall-Balls (20/16#)

50 Deck Squats (25/15#)

50 Pull-ups



AMRAP in 25 Min of

25 DB Deadlifts (35/25#)

20 Med Ball Cleans (20/16#)

15 Pull-ups

100m Run w/Med Ball (20/16#)


Workout For Wednesday August 12, 2020

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Attention Members: Starting Monday August 17, we will no longer be posting our daily workouts on our website. We will be posting the WOD’s on our private Instagram page cflmdailywod. You will have to request to be added to this page. If you don’t have Instagram, GET IT!….

“Benchmark Wednesday”

“Evil EMOM”

EMOM for 14 Min

Odd: 10 Thrusters (95/63#)

Even: 20 KB Swings (53/35#)

Then (immediately)

1 Mike Run


Workout For Tuesday August 11, 2020

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Happy Birthday to Glenda!

Don’t forget we offer a 7am class on Tuesday and Thursday.


Overhead Squat

3, 3, 3, 3, 3 (Increasing)



Power Snatch (115/73#)



*20 Min Time Cap



4 Rounds

400m Run

15 Burpee Box Jumps (24/20″)

10 Alt DB Snatch (35/25#) (L+R=1)

Then (immediately)

100 Ab-Mat Sit-ups