LATEST WOD

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, September 8th

September 7, 2018

“Fight Gone Bad”

 
3 Rounds
1 min max Wall Balls (20/14)
1 min max SDLHP (75/55)
1 min max Box Jumps (20/16)
1 min max S2OH (75/55)
1 min max Cal Row 
1 min Rest
 
*2 Heats each hour
*This is not a partner WOD but people will partner to count each others reps


Friday, September 7th

September 6, 2018

Push Press

5@70%, 5@75%, 3@80%, 3×2@85%
(reset each rep)

“Open”

3 Rounds
20 Hang Power Clean (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
(Jan. 15, 2018 repeat)

“Fitness”

3 Rounds
20 Russian KB Swings (53/35)
40 Air Squats
20 Hand-Release Push-ups

Extra Credit

Bamboo Bench Press 3×10
Lying DB Tricep Extensions 3×10-12
DB Preacher Curls 3×10-12


Thursday, September 6th

September 5, 2018

36EMOM

Station 1: 5 High Box Jumps
Station 2: 5 Strict C2B Pull-ups
Station 3: 100ft Double Front Rack KB Carry (moderate weight)
Station 4: :20 Row Sprint
Station 5: 5 Strict Deficit HSPUs
Station 6: :40 Dead Bugs


Wednesday, September 5th

September 4, 2018

OH Squats

2×2@80%, 3×2@85%
 
Tabata = 8x :20 work/:10 rest
 

For Total Reps:

Tabata OH Squat (45/33)
Rest 1 min
Tabata Hang Power Snatch (45/33)
Rest 1 min
Tabata Front Rack Step Back Lunge (45/33)
Rest 1min
Tabata Burpee Bar Hop
***Do NOT Drop the Empty Barbell***
 
 

Extra Credit

5 Rounds
Turkish Get Up into
50ft waiters walk/ arm
L-Sit :30


Tuesday, September 4th

September 3, 2018

Wish Adam Kress a Happy 40th Birthday!!

Deadlift

6-6-6-4-3
(70, 75, 80, 85, 90%)
 

For Time

30-20-10
Box Jumps (24/20)
American KB Swings (53/35)
2x DU’s
 
 

Extra Credit

3 Rounds
V-ups 20 reps
Side Plank :45 per side
Superman 20 reps


Monday, September 3rd

September 2, 2018

LABOR DAY Hours:

Classes at 6am, 7, 8, 9:30, 11am & Noon (closed the remainder of the day)

Strength

Power Clean & Jerk (building)
 

Partner WOD

 
For Time
60 Thrusters (95/65) *Partner hangs from a pull-up bar
60 Pull-ups *Partner holds barbell in front rack
60 Burpee Bar Hops *Partner holds a plank
60 Cal Row *Partner holds barbell at top of deadlift
 
*If the partner completing the static hold stops, then the partner completing reps must then stop too.
 

Extra Credit

Back Squat 5×2 (building)
GH Raise 4×10
Reverse Hyper 4×10 (50% of Back Squat)


Sunday, September 2nd

September 1, 2018

LABOR DAY WEEKEND Hours:

Sunday – 9 & 10 am class (NO OPEN GYM)

Monday – Classes at 6am, 7, 8, 9:30, 11am & Noon (closed the remainder of the day)

 

For Time:

50 Cal Row
20 Push-ups (not hand-release)
50m Walking lunge
Run remainder of lap
40 Cal Row
20 Push-ups
50m Walking Lunge
Run remainder of lap
30 Cal Row
20 Push-ups
50m Walking Lunge
Run remainder of lap
20 Cal Row
20 Push-ups
50m Walking Lunge
Run remainder of lap
10 Cal Row
20 Push-ups
50m Walking Lunge
Run remainder of lap
 
50m = from doorway to the light post on Franklin Street


Saturday, September 1st

August 31, 2018

LABOR DAY WEEKEND Hours:

Saturday – Normal
Sunday – 9 & 10 am class (NO OPEN GYM)

Monday – Classes at 6, 7, 8, 9:30, 11am & Noon (closed the remainder of the day)

 
 

For Time:

 
“Running Angie”
100 Pull-ups
Run 1 Lap (together)
100 Hand-Release Push-ups
Run 1 Lap (together)
100 Sit-ups
Run 1 Lap (together)
100 Air Squats
Run 1 Lap (together)
 
then
 
30-20-10
Hang Power Snatch (75/55)
Toes to Bar
 
then
 
400 DU’s
(scale = 800 Singles)
 
*Partners will alternate work/rest at will.


Friday, August 31st

August 30, 2018

Labor Day WEEKEND Hours:

Friday – Closed at 7 (last class at 6pm)
Saturday – Normal
Sunday – 9 & 10 am class (NO OPEN GYM)
Monday – Classes at 6, 7, 8, 9:30, 11am & Noon (closed the remainder of the day)

Super Set

Push Press 5@70%, 5@75%, 3×3@80% (reset each rep)
Strict C2B Pull-ups 4×5+ (scale = 10 Banded Pull-ups)
 

12AMRAP

Max Unbroken Thrusters (135/95)
200m Run
 
 

Extra Credit

Bamboo Bench Press 3×10
Lying DB Tricep Extensions 3×10-12
DB Preacher Curls 3×10-12


Thursday, August 30th

August 29, 2018

On a continuously running clock

At 0:00

3 Rounds
50 DU’s
Run 1 Lap
 

At 15:00

5 Rounds
10 ft Handstand Walk
20 Russian KBS (53/35)
Run 200m
10 Alternating Pistols
3 Rope Climbs


1 2 3 4 64