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

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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