CFPC posts a workout for each day. Here you will find three days of WODs. The Workout of the Day, the WOD of the previous day (in case you missed it) and the next day (so you can prepare).
front squats
3-3-3-3-3
3 second hold at bottom of each rep
then
3 rounds
1 minute row for calories
1 minute double unders
1 minute front squats 95/65
rest 1 minute
