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

MAR 23 – 29

Sat  30 Rounds For Time (CAP 35:00) w/ a partner (YOU GO I GO) 3 Clean & Jerk @155/1056 Burpee Over The Bar9 Wallball @20/14

MAR 16 – 22

Sat  For Time (CAP 37:00) w/ a partner… 1km Run (together)25 SYNC Burpee Over The Bar50 Clean @115/8575 Push Up50 Clean25 SYNC Burpee Over The

MAR 9 – 15

For Time (CAP 35:00) w/ a partner… 10 Wall Walk50 Power Clean @135/9520/15 Cal Row-Ski or 15/10 Cal Bike 8 Wall Walk40 Power Clean40/30 Cal

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