Nov 4-10

Monday

Strength:

Back Squat 4×6 (building)

Metcon: For Time

“Rx”

10 Rounds

5 TTB

7 Burpees

9 Air Squats

“Fundamental- Ring Rows”

Tuesday

Strength: Superset Strict Press + Deadlift 5×5 (building)

Metcon: For Time

“Rx”

21-15-9

Cal Row

S2OH (115/75)

“Intermediate” (95/65)

Wednesday

Strength: 10EMOM 1 Power Snatch (building)

“Fundamental” – 3 Hang Power Snatch

Metcon:

20AMRAP

40 Cal Row

40 Wall Balls (20/14)

30 Cal Row

30 Burpees

20 Cal Row

20 Pull-Ups

10 Cal Row

10 Snatch (115/75)

Thursday

9EMOM

Min 1: :40 Bike

Min 2: :40 HS Walk or HS Hold

Min 3: :40 Row

*or ski erg

Metcon: For Total Reps

Tabata KB Swing (53/35)

Rest 1min

Tabata DU’s

Rest 1min

Tabata Sit-ups

Rest 1min

Tabata Lunges

Rest 1min

Tabata MB Twists (20/14)

Friday

2 OPTIONS:

1. Class programmed “flush out” TBD depending on 20.5 announcement

2. Open WOD 20.5

Saturday

OPEN WOD 20.5 – CF Open Finale with cocktails and food from MUSH

9am, 10, and 11am classes will run 20.5 heats like Friday Night Lights.

Sunday

Programmed depending on last open wod 20.5

POPULAR POSTS

June 3 – 9

Sat With a partner – 45 Min Cap – Don’t expect everyone to finish90 Deadlifts 135/9570 Snatches50 Front Squats – Scale so that these 3

May 27 – June 2

Sat May 27 5 Rounds – Each Round, add 10-30# and drop the reps of the hang snatch by 3Partner 1 15 TTB/GHDPartner 2 15

May 20 – 26

Sat 35Min AMRAP – With a partner  100M OverHead Plate Carry 45/35# (1 plate split as needed) RX+ 55/4510 Curtis P* 95/65 RX+ 100/70# DBall (split as needed)10

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