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.

 

Friday, July 13th

July 12, 2018

Super Set

Back Squat 2×3@75%, 3×3@80%
Strict HSPUs 4×5-10
 

3 Rounds

12 Back Rack Step Back Lunge (135/95)
5 Burpee Bar Hops
6 Front Rack Step Back Lunge (135/95)
5 Burpee Bar Hops
3 Front Squat (135/95)
5 Burpee Bar Hops
 

Extra Credit

3×10/arm KB Suit Case Deadlift
3x50ft/per arm Waiter’s Walk
3×20 GHD Sit-ups


Thursday, July 12th

July 11, 2018

Week 3

 
Build to a technical but challenging
3-Position Squat Clean (Hi Hang, Hang, Floor)
 

For Time

5-4-3-2-1
Squat Clean (225/155)*
15-12-9-6-3
Toes to Bar
*Scale to today’s max 3-position clean
 

Extra Credit

3×15 Barbell Bicep Curls
3×10 DB Lateral Raise
Iron Scap
3×8 ATYT Pulls


Wednesday, July 11th

July 10, 2018

9EMOM

Min 1 :40 or 10 Alternating Pistols
Min 2 :40 Ring Muscle-up
(Scale to banded low ring transitions > Hold Rings in Support)
Min 3 :40 Dead Bug
 

For Time

3 Rounds
100 DU’s
10 DB Snatch (50/35)(Rx + >50/35)
10 Burpees
 
then
 
3 Rounds
Run 1 Lap
Row 500m
 
 

Extra Credit

12EMOM
Min 1: :40 Flutter Kick
Min 2: :40 Ski Erg
Min 3: :40 Hip Ext
Min 4: :40 Plank


Tuesday, July 10th

July 9, 2018

Super Set

4×6 Barbell Z-Press (building)
4×6 Chinese DB Row (building)
 
 

For Time:

40-30-20-10
Wall Balls (20/14)
KB Swings (53/35)
Box Jumps (24/20)
 

Extra Credit

5×5 Close Grip Bench Press
3x max Banded Triceps Extensions
Iron Scap
3×10 WY Negative


Monday, July 9th

July 8, 2018

Week 3

Build to a technical but challenging
3-Position Squat Snatch (Hi Hang, Hang, Floor)
 

“Fran”

21-15-9
Thrusters (95/65)
Pull-ups
 
 

Extra Credit

5×3 OH Squats
100 MB Twists


Sunday, July 8th

July 7, 2018

Hours:

Coached WOD: 9 & 10am
Open Gym: 8-9am then 11am to 1pm
 

2 Rounds

1000m Row
Run 3 Laps
75 Sit-ups
75 DU’s


Saturday, July 7th

July 6, 2018

Hours: 7:30, 9, 10 & 11:30AM

 

2 Person Team

 
30AMRAP
50 DB Hang Clean & Press (50/35)
50 Wall Balls (20/14)
Run 1 Lap together
50 HSPUs (scale = HR Push-ups)
50 Wall Balls (20/14)
Run 1 Lap together
50 DB Snatch (50/35)
50 Wall Balls (20/14)
Run 1 Lap together
20 Bar Muscle-ups (scale = 50 Burpees)
50 Wall Balls (20/14)
Run 1 Lap together
 
Partners alternate work/rest at will.


Friday, July 6th

July 5, 2018

This Week’s Hours:

Friday – NO 5am or 7pm classes
Saturday & Sunday – Normal Hours
 

Super Set

Back Squat 5×3@75%
Strict HSPUs 4x 5-10
 

15AMRAP

20 DU’s
10 Alternating Pistols
5 Strict HSPUs
1 Rope Climb
 

“Fitness”

15AMRAP
20 DU’s
20 Squats
20 Hand-Release Push-ups
20 Sit-ups
 

Extra Credit

3×10 Bamboo Strict Press
3×10 Ring Dips
Iron Scap
3×10 Snow Angels


Thursday, July 5th

July 4, 2018

This Week’s Hours:

Thursday – NO 5am or 7pm classes
Friday – NO 5am or 7pm classes
Saturday & Sunday – Normal Hours

 

Week 2

A) Every 2 mins (3sets) 2 Hang Squat Clean (65-75%)(knees)

B) Every 2 mins (3sets) 3 Segmented Clean Pulls – 3×3 E2OM (~90-95%)

(Pausing below knee, above knee, and at pockets)

For Time

30-20-10
Pull-ups
Box Jumps (24/20)

Extra Credit

5×5 Heavy Weighted Good Mornings
3×10 GH Raise
3x 1min/side Side Plank


Wednesday, July 4th

July 3, 2018

This Week’s Hours:

Wednesday – 7:00, 8:15, 9:30, 11:00am only
Thursday – NO 5am or 7pm classes
Friday – NO 5am or 7pm classes
Saturday & Sunday – Normal
 

Happy Independence Day!!!

 
 

Choose your adventure

 

Matt 16

For time:
16 DL (275/185) Scaled option (185/125)
16 HPC (185/125) Scaled option (135/95)
16 Push Press (135/95) Scaled option (95/65)
Run 800
16 DL
16 HPC
16 Push Press
Run 800
16 DL
16 HPC
16 Push Press
 
OR
 

“Luke”

400m Run
15 C&J (155/105)
400m
30 TTB
400m
45 Wall Balls (20/14)
400m
45 KB Swing (53/35)
400m
30 Ring Dips
400m
15 Steps Weighted Lunge (155/105)
400m
 
OR
 

“Glen”

For time:
30 C&J (135/95)
Run 1 mile (5 laps)
10 Rope Climbs (Scale = 30 TTB)
Run 1 mile
100 Burpees
 
 

Extra Credit

3 Rounds
10/side Half Turkish Get-ups
15 Weighted Hip Extensions
100ft Farmer’s walk


1 2 3 4 58