Sunday 2-26

10 AM

12 Rounds (36 Min)

Min 1  20/16 Cal Row

Min 2  40 Double Unders

Min 3  2 Muscle Ups

Scale as needed

11 AM

Open gym time, make up/redo the CF Open WOD

11AM Class will return April 2nd.  During the Open, it will be an open gym hour.


Saturday, July 29th

July 28, 2017

7:30, 9, 10 & 11:30am
For Time:
25 Bar MU’s (scale = 25 C2B Pull-ups or 50 Pull-ups)
100 Front Squats (95/65)
50 TTB
100 S2OH (95/65)
100 Sit-ups
100 Deadlifts (95/65)
25 C2B Pull-ups (scale = 50 Pull-ups)
25 Ring MU’s
50 Squat Cleans (185/125)
50 TTB
50 S2OH (185/125)
50 GHD Sit-ups
50 Deadlifts (185/125)
25 Bar MU’s
Partners will alternate work/rest

Friday, July 28th

July 27, 2017

1min max Push-ups
(not hand release but must be chest to floor and full elbow extension)
Tempo Deadlift
4x6 (3,1,X,1)
Tempo Bench Press
4x6 (3,1,X,1)
14 Deadlifts (185/125)
21 DU’s
Extra Credit
3×10 Bamboo Bench
3×10 Standing DB Press
3×10 Skull Crushers

Thursday, July 27th

July 26, 2017

Partner WOD
10 Rounds
:90 Work/ :90 Rest
200m Run
Max Cal Row
Score = Total Cals
Partners will alternate work/rest every :90.
They will use the same rower
Extra Credit
3×10 Barbell Row
3×10 Back Fly
3×10 Barbell Curls

Wednesday, July 26th

July 25, 2017

Front Squats
Front Rack Step Back Lunge (95/65)
Extra Credit
3×10 Single leg RDL
3×10 GH Raises
3x 1min Plank

Tuesday, July 25th

July 24, 2017

Min 1: 1-2 Rope Climbs
Min 2: :40 Tempo Ring Dips (3,3,X,3)
Min 3: :40 Dead Bugs
5 Rounds
20 KB Swings (53/35)
400m Run
Extra Credit
Min 1: :45 Right Side Plank
Min 2: :45 Back Extension
Min 3: :45 Left Side Plank
Min 4: :45 Hollow Hold

Monday, July 24th

July 23, 2017

Build to a technical but challenging 3-Position Squat Snatch
 (Pockets, Knees, Floor)
10min cap
OH Squats (95/65)
Extra Credit
Back Squat 5×5

Sunday, July 23rd

July 22, 2017


Coached WOD: 9 & 10am
Open Gym: 11am to 1pm

10 Rounds
10 KB Swings (53/35)
100m Run
10 Box Jumps (24/20)
100m Run
10 Burpees
100m Run

Saturday, July 22nd

July 21, 2017


7:30, 9:00, 10:00, 11:30am
The gym will close after the last class.

Teams of 3:
Run 3 Laps (together)
75 Power Snatch (115/75)
45 TTB (Rx+ 15 Rope Climbs)
Run 3 Laps (together)
75 Clean & Jerk (135/95)
45 TTB (Rx+ 15 Rope Climbs)
*Partners will alternate work/rest except when running.

Friday, July 21st

July 20, 2017

Tempo OH Squats
5×3 (3,2,X,1)
“Air Force”
For Time:
EMOM: 4 Burpees
20 Thrusters (95/65)
20 SDLHP (95/65)
20 S2OH (95/65)
20 OH Squats (95/65)
20 Front Squats (95/65)
* The workout starts with Burpees
Extra Credit
3×10 Bamboo Bench
3×10 Standing DB Press
3×10 Skull Crushers

Why do we train with tempo?

1. Improved Quality of Movement

Quality of movement should be your first priority. Intensity comes only after one can consistently demonstrate the proper mechanics of a movement. Proper tempo prescriptions can help athletes develop awareness and body control by giving them an opportunity to “feel” which muscle groups are activating to keep them in proper positions.

Tempo can be used to emphasize problem areas and shore up weak links in technique. For example, if you struggle in the bottom position of an overhead squat, a prescription forcing you to spend some time in that position will help solidify your technique, create more comfort in that weak position, and permit greater improvements down the line.

2. Reduced Risk of Injury

Improving the quality of the movement obviously helps to reduce the risk of injury for athletes. But in addition, slowing down the tempo of lifts can ease the stress placed on joints and shift that additional stress to the muscles powering the lift. More stress on the muscles and less on the joints is a good thing. Muscles are far better at adapting to increased loads. Connective tissue typically takes longer to strengthen and adapt to the increasing loads, so by slowing down the tempo you can give your connective tissue some rest while still strengthening the surrounding musculature.

Tempo prescriptions also naturally control intensity (and perhaps, rein in egos). Let’s use the bench press as an example. If you excessively load the barbell you might be tempted to speed up the lowering phase and bounce the barbell off your chest – don’t lie, you do this. But if you know that the prescription calls for a 3 second descent and a 2 second pause at the bottom, you’re not going to be tempted to load anywhere close to the same amount.

Thursday, July 20th

July 19, 2017

Even: 5-10 Kipping TTB (focus on efficiency)
Odd: :40 Superman Hold
2 Rounds
1000m Row
Run 3 Laps
75 Sit-ups
Extra Credit
3×10 Barbell Row
3×10 Back Fly
3×10 Barbell Curls

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