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.

 

Thursday, October 12th

October 11, 2017

“Hollyman”
30 Rounds
5 Wall Balls (20/14)
3 HSPUs
1 Power Clean (225/155)
“Fitness”
30 Rounds
5 Wall Balls
5 HR Push-ups
3 KB Swings (choose weight)
Extra Credit
12EMOM
Min 1: :40 Plank
Min 2: :40 Hip Ext
Min 3: :40 MB Twist


Wednesday, October 11th

October 10, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict HSPUs
Min 3: :40 Dead Bugs
 
“Fitness”
5 Rounds
25 Sit-ups
25 Box Jumps
Run 1 Lap
 
“Open”
5 Rounds
15 TTB
25 Box Jumps (24/20)
Run 1 Lap
 
Extra Credit
3x 10 Pendlay Rows
3x 10 DB Reverse Fly
3x 10 Barbell Bicep Curls


Tuesday, October 10th

October 9, 2017

Back Squat
6@75%
6@80%
4@85%
3@90%
2@95%
 
“Fitness”
4 Rounds
400m Run
12 Ring Rows
40 DU’s
 
“Open”
4 Rounds
400m Run
4 Ring Muscle-ups
40 DU’s
 
Extra Credit
3x 15 Banded Pull Through
3x 10/leg Single Leg Deadlift
3x 20 GHD Sit-ups


Monday, October 9th

October 8, 2017

Build to a 1RM Squat Clean & Jerk
 
“Fitness” & “Open”
7AMRAP
20 Alternating DB Snatch (50/35)
15 Burpee Box Jump Over (24/20)
 
Extra Credit
Strict Press
1-1-1-1-1-1
3×10/side Side Plank Reach Through


Sunday, November 26th

November 25, 2017

Hours:
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
“Fitness” & “Open”
 
10 Rounds
:90 Work/ :90 Rest
10 KB Swings (53/35)
10 Abmat Sit-ups
Max Cal Row
 
Score = Total Calories


Saturday, November 25th

November 24, 2017

Hours
7:30, 9, 10, 11:30am
 
“Open”
Partner WOD
10AMRAP
12 DL (155/105)
9 Hang Power Clean (155/105)
6 Jerk (155/105)
Rest 5 mins
15AMRAP
5 Pull-ups
5 Thrusters (95/65)
5 Burpee Bar Hops
Partners alternate after each movement
Example: P1 12 DL, P2 9 HPC, P1 6 Jerks, P2 12 DL…

Both AMRAPs will be completed in the same fashion

“Fitness”
10AMRAP
12 KB DL
9 KB Swings
6 Burpees
Rest 5 mins
15AMRAP
5 Ring Rows
5 DB Thrusters
5 Burpees


Friday, November 24th

November 23, 2017

Today’s Hours
(only 5 classes)
7, 9:30, 11am & 4, 5pm
(RNCF will be closed between 12pm and 4pm)
Saturday & Sunday hours will be normal
“Fitness” & “Open”
“Tabata This”
Tabata Cal Row
Rest 1min
Tabata Squat
Rest 1min
Tabata Pull-ups
Rest 1min
Tabata HR Push-up
Rest 1min
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Score each movement separately.
Example score: 8/20/12/12/18


Wednesday, November 22nd

November 21, 2017

For Time (40min cap)
“Stuffing the Turkey”
30-20-10
4x DU’s
KB Swings (70/53)
TTB
Squat Cleans (135/95)
“Fitness”
30-20-10
4x DU’s
KB Swings (choose weight)
Abmat Sit-ups
Goblet Squats (same as KBS)


Tuesday, November 21st

November 20, 2017

Deadlift
6@70%
6@75%
6@80%
4@85%
3@90%
“Fitness” & “Open”
10AMRAP
10 Cal Row
10 Burpee
10 Pull-ups


Monday, November 20th

November 19, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict HSPUs
Min 3: :40 Dead Bugs
 
“Fitness” & “Open”
 
For Time
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
Sit-ups


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