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
Class Times 5:15/8:30 & 6:00
Mod - Thrusters
** Holiday Hold'em Athletes may choose to re test FRAN at this time
Wod - 5 RFT
1:00 max WallBalls
1:00 max KB Swings
1:00 max Cal on Bike
1:00 rest
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
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 - Open Gym/B-Fit
5:00 - No Teens
Mod - EMOM 6 - Power Clean & HSPU
Wod - 20 AMRAP
24/18 Cal Row
35 DU
3 Rnds Chief
Chief =
3 Power Cleans 105/155
6 Push Ups
9 Air Squat
Happy New Year! Gym is closed today
Class Times 5:30 / 7:00 & 8:30 am only
8:30 class with Coach Shallon !!
Mod - Tempo Back Squat
Wod 21-15-9
Box Jump Overs 20/24
Power Clean 95/135
CTB Pull ups
Front Squat
Lateral Burpee Over Bar
Push Jerk
Class Times 5:15/8:30 & 6:00
Skill ~ Rope Climbs
Mod ~ Overhead Squat
Wod - Nancy
5 RFT
400 Run
15 OHS 65/95
Class Times 5:15/8:30 & 4:00/6:00
Mod - Bench Press
Wod -
Team 2 (30:00 time cap)
30 TTB
30 Box Jumps 20/24
30 Power Snatches 65/95
30 cal Bike
30 TTB
30 Box Jumps
30 Thrusters 85/135
30 cal Bike
30 TTB
30 Box Jumps
30 Clean & Jerks 105/155
30 Cal Bike
30 TTB
30 Box Jumps
30 DeadLift 135/185
Class Times 5:15/8:30/4:00/6:00 & 7:00
No Kids Class during holiday break
Mod: Every :90 x 8
1 power clean + 1 front squat + 1 push jerk + 1 hang squat clean + 1 split jerk
Wod ~ 3 RFT
24/17 Cal Row
21 WallBalls (14/20)
18 DB Snatch (35/50)
15 Lateral Burpees
CFSC wishing you a very Merry Christmas. Gym is closed today...
Holiday Hours
12/25 - closed
12/26 - 5:15/8:30/4:00/6:00 & 7:00
12/27 - 5:15/8:30/4:00/6:00
12/28 - 5:15/8:30 & 6:00
Class Times 5:30/7:00/8:30 & 9:30!
1 Wall Walk or MU
2 (0) Double Unders
3 Squat Cleans (80/115)
4 Push Jerks
5 Box Jumps (20/24)
6 Thrusters
7 DeadLifts
8 KB Swings (35/50)
9 Pull Ups
10 Hollow Rocks
11 Burpees
12 Hang Snatch
8:30 Class With Coach Shallon
Skill - HandStand Push ups
Wod - Team 2 split reps as desired
7 AMRAP
30 Back Squats 95/135
30 Power Clean
Max Push Press
Rest 3:00
7 AMRAP
40 Power Cleans 80/115
40 Push Press
Max Back Squat
Rest 3:00
7 AMRAP
50 Push Press 65/95
50 Back Squats
Max Power Cleans
Class Times 5:15/8:30 & 6:00
Mod DeadLift
"Joker" - Master CompTrain Bench Mark
1 to 10
1 TTB - 10 DL 155/225
2 TTB - 9 DL
3 TTB - 8 DL....
Endurance
Every 6:00 x 3
20/14 Cal Row
20 - 10 m sprint
20/14 Cal Bike
Class Times 4:30/5:15/8:30 & 4:00/6:00
Mod - Snatch
Wod - 12 AMRAP
9 KB Swings 53/70
6 Burpee Box Jumps
3 Power Snatches 80/115
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
5:00 - Kids CrossFit
Wod - "BARBARA"
5 RFT (3:00 rest between)
20 Pull Ups
30 Push Ups
40 Sit ups
50 Air Squats
Accessory Work
3 Rnds
1 stability walk
10 1 arm DB strict press
10 weighted Glute raises
10 Weighted Good Morning
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
7:00 ~ B-Fit/Open Gym
Endurance - 8:00 Time Trial - Row for Meters
Gymnastics - MU/ Pull-up Progressions
Wod - 8:00 ascending ladder
3 DeadLift 95/135
3 Hang Cleans 95/135
3 Push Jerk 95/135
6-9-12-15-18-21. Increase by 3 each time
Class Times 5:15/8:30/4:00 & 6:00/7:00
4:00 - Open gym/ B-Fit
5:00 - Kids/ Teens CF
Mod- Back & Front Squat
Wod- 4 RFY
5 Atlas Stone
15/20 Cal Bike
30 Farmer Carry DB lunges 35/50
35 DU