Class Times
4:30/5:15/8:30 & 4:00/6:00
Mod: Back Squats
800 Run
15 Power Cleans 95/135
3 Rope Climbs
600 Run
10 Power Cleans 115/155
2 Rope Climbs
400 Run
5 Power Cleans 135/185
1 Rope Climb
$$Cash Out$$
800m Run
10/02/18
Class Times 5:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open Gym/B-Fit
5:00 Kids/Teens CF
MOD ~ Split Jerk
WOD - 12:00 min
ascending ladder
2-4-6-8-10 etc
Push Press
TTB
Box Jump Overs 20/24
accessory work
3 RND
5 Bulgarian Split squat
10 Glute Hip Raises
15 Reverse Hypers
10/02/18
Class Times 4:30/5:15/8:30 & 4:00/6:00
Skill: Handstand Push ups
If profecicient
Emom 12
Odd- 15 GHD Sit up
Even :45 max HSPU
Wod
30-20-10 cal bike
30-20-10 KB Swings (35/50)
Then
10-20-30 Cal Row
10-20-30 DL (115/185)
Then
300-200-100 Run
30-20-10 DB Snatches (35/50)
10/1/18
Class Times 5:15/8:30/4:00 & 6:00
4:00 - B-Fit/Open
5:00pm - Kids Class
CF Programming
Mod - Snatch Emom 10
Wod 14 AMRAP
1 Power Snatch 75/115
2 OHS
3 Clean & Jworks
40 DU
9/30/18
Open Gym today from 1:00-3:00 with Coach Paige
09/29/18 WOD
MOD-
EMOM 10-
2 Hang Cleans
WOD-
5 RFT
15/12 Cal Bike
15 Ab Mat Sit Ups
15/12 Cal Row
5 Manmakers (25/40)