Hey CFQ. Happy Wednesday. We're halfway through another great week of programming. I know your leggies are probably a little tender, so we're all in with some upper body pressing today. FYI - 1 shuttle = 50'. However you want to think about this in the workout is up to you. We're looking for 2-ish minutes per round with the shuttles coming in around 1-1:00. Our TTB, or modified version of, should be unbroken or MAX 2 sets and our challenge for today is to choose a weight on t

Hey CFQ. Another Tuesday has arrived. If you follow along with our programming on the HWPO app, you'll notice that we switched the BACK Squats from a rack to FRONT Squats from the floor and adjusted the load (weight) accordingly. This will simplify some of the logistics. You can break up your sets of squats in up to three. Use this as a guide to the weight you should choose, knowing that it should be heavy. TAKE YOUR TIME working through the burpee box jumps. If you're really

Happy Monday CFQ. Here we go again, with another fun and exciting week. Starting off with a biggie, and it's another "choose your own adventure"! How much fun is that? You can break up the work however you see fit!

Happy Sunday. Tackle Jack today...a Big Ol' twenty minute AMRAP of push presses, kb swings and box jumps.