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.

 

Tuesday, January 1st

December 31, 2018

Happy New Years!!

 

New Years Day
Class Times: 9:30 & 11am

The rest of the week we will open at 6am and close at 7pm

 

3 Person Teams

 
3 Rounds
2mins: Max Hang Power Cleans (135/95)
2mins: Max OH Plate Lunge (45/25)
2mins: Max Abmat Sit-ups
Rest 2 mins between rounds
 
Each athlete will start at a different movement.
They will rotate movements every 2mins.
All 3 athletes will rest at the same time.
Score = Total combined reps between all three athletes


Monday, December 31st

December 30, 2018

New Year’s Eve

Class Times: 6, 7, 8, 9:30, 11am & 12, 3, 4pm

New Years Day

Class Times: 9:30 & 11am

The rest of the week we will open at 6am and close at 7pm

 

12EMOM

Station 1: 10 Back squat (55-75%)
Station 2: 10 Barbell Row
Station 3: Rest min
 

“Open”

For Time
31 Hang Power Snatch (75/55)
31 Push Press (75/55)
31 Box Jumps (24/20)
31 Pull-ups
31 Thrusters (75/55)
31 Toes to Bar
31 Burpees
 

“Fitness”

For Time:
31 American KB Swings
31 Hand-Release Push-ups
31 Box Jumps
31 Ring Rows
31 Wall Balls
31 Abmat Sit-ups
31 Burpees
 
 
Extra Credit
Hip Thrusts 3×10
Reverse Flys 3×10
Med Ball Twists x100


Sunday, December 30th

December 29, 2018

4 Rounds (for fitness)

Min 1 Row (Moderately hard pace 80%)
Min 2 Row (Moderate pace 50%)
Min 3 Box Jump Step Down (24/20)
Min 4 Step Up (24/20)
Min 5 Row (Moderately hard pace)
Min 6 Row (Moderate pace)
Min 7 :30 Double Unders/ :30 Single Unders
Min 8 :30 Double Unders/ :30 Single Unders
Rest 2mins
* The goal is to be able to work continuously while varying between high and low intensities.


Saturday, December 29th

December 28, 2018

3 person teams

For Time, complete 5 sets of each movement:

15 Burpee Box Jumps (24/20)
20 Alternating DB Snatch (50/35)
25 Wall Balls (20/14)
 
Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.


Friday, December 28th

December 27, 2018

No Class at 5am & 7pm (Gym will close at 7pm)

 

12EMOM

Station 1: 10 Front squat (55-70%)
Station 2: 10 Push Press (from floor)(55-70%)
Station 3: Rest min
 
 

“Macho Man”

EMOM until fail
3 Power Cleans
3 Front Squats
3 Push Jerks (185/125)
*20min time cap
 

(Blue)

EMOM until fail
3 Power Cleans
3 Front Squats
3 Push Jerks (155/105)
*20min time cap

(Orange)

EMOM until fail
3 Power Cleans
3 Front Squats
3 Push Jerks (105/65)
*20min time cap

(Yellow)

EMOM until fail
5 Russian KB Swings (53/35)
5 Squats
5 Burpees
 
**Score is the amount of rounds completed before failing
 

Extra Credit

10-9-8-7-6-5-4-3-2-1
Barbell Strict Press
Barbell Bicep Curls
Barbell Ab Rollouts


Thursday, December 27th

December 26, 2018

No 5am or 7pm Classes (Gym will close at 7pm)

 

12EMOM

Station 1: 10 Deadlift (55-70%)
Station 2: 10 Bench press (55-70%) 
Station 3: Rest min
 
 

12AMRAP

20/16 Cal Row
20 Hand-Release Push-ups
20 Toes to Bar
 
 

Extra Credit

12EMOM
Min 1: :40 Banded Good Morning
Min 2: :40 GHD Sit-up
Min 3: :40 Hip Extension
Min 4: :40 Flutter Kick


Wednesday, December 26th

December 25, 2018

Only 6 Classes: 8, 9:30, 11am & 12, 3, 4pm

 
 

12EMOM

Station 1: 10 Back Squat (55-70%)
Station 2: 10 Barbell Row
Station 3: Rest min
 
 

“Open”

3 Rounds
30 Back Rack Reverse Lunge (95/65)
20 Burpee Bar Hops
10 C2B Pull-ups
 

“Fitness”

3 Rounds
30 Lunges
20 Burpees
10 Ring Rows
 

Extra Credit

12EMOM
Min 1: :40 DB Skull Crushers
Min 2: :40 DB Hammer Curls
Min 3: :40 Lateral DB Raise
Min 4: :40 Ab Crunch


Tuesday, December 25th

December 24, 2018

1 Class @ 11am

 

5 Rounds

12 American KB Swings (70/53)
24 Burpees
20 Wall Balls (20/14)
18 Box Jumps (24/20)


Monday, December 24th

December 23, 2018

Only 4 Classes: 8, 9:30, 11am & 12pm

 
 

“The Chief”

5x
3AMRAP
3 Power Cleans (135/95)
6 Hand-Release Push-ups
9 Air Squats
 
Rest 1min between AMRAPs
 
*Start each AMRAP at the Power Cleans
*Record each AMRAP separately, the goal is to maintain a consistent score throughout
 

Extra Credit

Hip Thrusts 3×10
Reverse Flys 3×10
Med Ball Twists x100


Sunday, December 23rd

December 22, 2018

**Friday 7pm Classes will be cancelled for the remainder of December**

 

:90 Work
250m Row
Max Strict Press (75/55)
:90 Rest
:90 Work
250m Row
Max OH Squat (75/55)
:90 Rest
:90 Work
250m Row
Max Push Press (75/55)
:90 Rest
:90 Work
250m Row
Max Front Squat (75/55)
:90 Rest
:90 Work
250m Row
Max Push Jerk (75/55)
:90 Rest
:90 Work
250m Row
Max Back Squat (75/55)
:90 Rest
:90 Work
250m Row
Max Hand-Release Push-ups
:90 Rest
:90 Work
250m Row
Max Deadlifts (75/55)
:90 Rest


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