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.

 

Monday, July 17th

July 16, 2017

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

B) Every 2mins (3sets)
3 Segmented Snatch Pull
(Pausing below knee, above knee, and at pockets)

5 Rounds
15 Wall Balls (20/14)
10 Burpee to plate (25)


Sunday, July 16th

July 15, 2017

**NEW SUNDAY Hours:
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm **

20AMRAP
20 Russian DB Swings (50/35)(*hold the DB Head)
10 1-arm Thrusters (5/arm)(50/35)
20 Box Jump Over (24/20)
10 Alternating DB Snatch (50/35)
200m Run


Saturday, July 15th

July 14, 2017

**NEW SATURDAY HOURS**
7:30, 9:00, 10:00 & 11:30AM
The gym will close after the last class at 12:30PM

 

Anniversary WOD “Kettle Baby”

400m KB Run (70/53)
100 Pull-ups
100 Box Jumps (24/20)
100 Sit-ups
100 KB Swings (70/53)
100 Air Squats
100 Push Press (95/65)
400m KB Run (70/53)

The KB must never touch the floor.
Partners will alternate hold the KB and completing the movements
Rules for holding the KB:
1. May not rest on your foot
2. Both heels must remain on the floor
3. If partners are using different weight then both KBs must be off the floor before setting the other one down


Friday, July 14th

July 13, 2017

Tempo Deadlift
5×3 (3,1,X,1)

Tempo Floor Press
5×5 (3,1,X,1)

20-16-10
Power Clean (135/95)
Back Rack Step Lunge (135/95)

Extra Credit
3×10 Bamboo Bench
3×10 Standing DB Press
3×10 Skull Crushers


Thursday, July 13th

July 12, 2017

6EMOM
Even: 5-10 Kipping TTB (focus on efficiency)
Odd: :40 Superman Hold

30EMOM
*Min 1: 5 Strict weighted Pull-up + 5 Kipping Chest to Bar Pull-up
Min 2: 8 Burpee Box Jump Overs (24/20)
Min 3: 30 DU’s + 5 Strict HSPUs

Each minute will be capped at :45
Score total rounds completed within cap time
*Weighted Pull-up – use as much weight as you think you can handle and note the load used;
if possible, pinch a DB between your feet then drop it and go right into the kipping pull-ups without coming off the bar
*Scale Strict Pull-up to 5 Negative Pull-ups

Extra Credit
3×10 Barbell Row
3×10 Back Fly
3×10 Barbell Curls


Wednesday, July 12th

July 11, 2017

1RM Front Squat
(Record for next squat program)

5AMRAP
5 Front Squats (135/95)(185/125)
5 *Push Press (135/95)(185/125)

*Must be a Push Press NOT a Push Jerk

Extra Credit
3×10 Single leg RDL
3×10 GH Raises
3x 1min/side Side Plank


Tuesday, July 11th

July 10, 2017

For Time:
1000m Row
then
4 Rounds
25 Wall Balls (20/14)
25 Box Jumps (24/20)
then
Run 3 Laps

Extra Credit
12EMOM
Min 1: :45 Right Side Plank
Min 2: :45 Back Extension
Min 3: :45 Left Side Plank
Min 4: :45 Hollow Hold


Monday, July 10th

July 9, 2017

Every 2mins (3 sets)
3 High Hang Squat Snatch (60-70%)

Every 2mins (3 sets) (80-90%)
3 Segmented Snatch Deadlift
(2 sec pause below the knee, above knee and at pockets)

6AMRAP
2-4-6-8-10-12…
Hang Power Snatch (75/55)
Burpee Bar Hops


Sunday, July 9th

July 8, 2017

Hours
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
For Time:
1000m Row (or Run)
-Then-
10 Rounds
5 Pull-ups
10 Push-ups
15 Squats
-Then-
1000m Row (or Run)


Saturday, July 8th

July 7, 2017

Hours:
First Class: 7am
Last Class: 12pm
 
20 Rounds
15 Wall Balls (20/14)
5 Hang Clean & Jerks (135/95)

Partners alternate running 200m and completing rounds.


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