1/17/19

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Class times 4:30/5:15/8:30 & 6:00

 

Mod - Snatch

 

Endurance. - Rowing Sprints - TM 2.  Each partner will row designated meters while the other holds a.KB rack hold if KB (26/35) is put down there is a 5 Bupee penalty.

500-400-300-200-100  

1/15/19

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Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00

4:00 - Open

5:00 - CF KIDS/Teens

 

Mod: Back Squats

Wod

5:00  

50 Wallballs (14/20) 

Then Amrap

12 DL 135/185

12 Bar Facing Burpees

Rest 5:00

5:00

35 WallBalls

Amrap

9 DL 155/225

9 BF Burpees

Rest 5:00

5:00

20 WallBalls

Then Amrap

6 DL 185/275

6 BFB  

1/14/19

Class times 5:15/8:30 & 6:00  5:00 ~ Kids/Teens CF     Skill ~ EMOM 12  Min 1: 35 - 50 DU  Min 2: Handstand Walk     Wod:   2 RNDS (15 Time Cap)   30/21 Cal Row  25 Box Jump Overs  20 Front Squats 95/135  Then 6 mins to find a  max on  complex   1 Squat Clean + 1 Hang Squat Clean + 1 Jerk  

Class times 5:15/8:30 & 6:00

5:00 ~ Kids/Teens CF

 

Skill ~ EMOM 12

Min 1: 35 - 50 DU

Min 2: Handstand Walk

 

Wod: 

2 RNDS (15 Time Cap) 

30/21 Cal Row

25 Box Jump Overs

20 Front Squats 95/135

Then 6 mins to find a  max on  complex 

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk  

1/11/19

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Class Times 5:15/8:30 & 6:00

Skill ~ HandStand Push Up

 

Wod - Team 3

2000 Row - Static Hold Plank

50 Bench Press 75/115

1500 Row - Static Hold Plate Overhead

40 Squat Cleans 95/135

1000 Row - Static Hold Wall Sit

30 Bench Press 105/155

500 Row - Static Hold Hollow Rock

20 Squat Cleans 125/185

1/10/19

Class Times 4:30/5:15/8:30 & 6:00

Class Times 4:30/5:15/8:30 & 6:00

Mod - 5 RNDS

5 Turkish Get Up

5 Ring Dips

5 strict pull ups

10 Pendlay Row

20 Banded GM

 

Wod - 

Buy In - 50 MB Cleans (14/20) 

6 RNDS

20 Sit Ups

10 Alternating Pistols

2 Rope Climbs

Buy Out - 50 DB Box Step Overs 25/40

1/7/19

Class Times 5:15/8:30 & 6:00  5:00 - Kids/Teens Class     NO 4:00pm or 7:00pm class  Core Accessory work:  4 Rnds    8 v-ups  8 scissor splits  8 tuck ups  8 hollow rock  :30 hollow rock hold  **Attempt unbroken movements Rest as needed btw rnds     Mod - Snatch   Emom 10   1 Snatch DL + 1 Squat Snatch     Wod 12 AMRAP  30 DU  7 CTB pull ups  7 DB Squats 35/50

Class Times 5:15/8:30 & 6:00

5:00 - Kids/Teens Class

 

NO 4:00pm or 7:00pm class

Core Accessory work:

4 Rnds  

8 v-ups

8 scissor splits

8 tuck ups

8 hollow rock

:30 hollow rock hold

**Attempt unbroken movements Rest as needed btw rnds


Mod - Snatch

 Emom 10

1 Snatch DL + 1 Squat Snatch


Wod 12 AMRAP

30 DU

7 CTB pull ups

7 DB Squats 35/50

1/5/19

8:30 Class Bring A Friend Day or just stop in to see what CF is all about!

Mod ~ Back Squat     Wod 7 Amrap   7 devil press (25/40)  14 Sit ups  7 box jumps (20/24)  14 Sumo DL (135/205)     Rest 2:00     5 Amrap  5 Devil Press  10 sit ups  5 Box jumps  10 sumo DL     Rest 1:00  3 Amrap  3 devil press  6 sit ups  3 box jumps  6 sumo DL

Mod ~ Back Squat

 

Wod 7 Amrap

7 devil press (25/40)

14 Sit ups

7 box jumps (20/24)

14 Sumo DL (135/205)


Rest 2:00


5 Amrap

5 Devil Press

10 sit ups

5 Box jumps

10 sumo DL


Rest 1:00

3 Amrap

3 devil press

6 sit ups

3 box jumps

6 sumo DL

1/3/19

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Class Times 4:30/5:15/8:30 & 4:00/6:00

 

Accessory Strength - EMOM 9

Min 1: 8 Rgt arm DB press + 8 OHS

Min 2: 8 lft arm DB press + 8 OHS

Min 3:   :40 Hollow Rock Hold

 

Mod - DeadLift

 

Wod 10 AMRAP

5 Power Snatches 65/95

10 OHS 65/95

15 DeadLifts 65/95