Class Times 4:30/5:15/8:30 & 6:00
Core Accessory Work -
3 RFT
1:00 Plank
10 V-ups
5 Rollouts
:30 L-Sit Hold
Mod - Bench Press
Wod -
5 RFT
40 DU
10 Double DB Russian KB Swings 35/50
10 Alternating Front Rack Lunges
10 DB Push Press
10 DB Front Squats
1/23/19
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 - Open Gym
Mod - Gymnastic Skill
3 rnds
1:00 work 1:00 rest
2 sprints max HSPU
3 Rnds
1:00 work 1:00 rest
100 Row max Ring Dips or MU
Wod:
25-20-15-10-5
Box Jump Overs 20/24
TTB
5-10-15-20-25
Hang Snatch 55/75
WallBalls 14/20
1/22/19
Class Times 4:30/5:15/8:30 & 6:00
Mod: DeadLift & Push Press
Wod:
1000 Row
Then
3 Rnds
21 DL (95/135)
15 Bar Facing Burpees
9 Push Jerk (95/135)
1/21/19
Class Times 5:15/8:30 & 6:00
5:00 ~ CF Teens/Kids
Mod - Front & Back Squats
Wod - 18 AMRAP
21/15 Cal Bike
3 Rnds CTB Cindy
5 Squat Cleans (115/165)
CTB Cindy =
5 CTB pull ups
10 Push Ups
15 Air Squats
1/19/19
Saturday morning class at 8:30 with Coach Josh
Mod - Emom 10
20 DU + 2 PC
Partner Wod - 22 Amrap
6 rope climbs
12 thrusters 95/135
22 TTB
12 Power Snatch 95/135
22 Cal.Row
1 works 1 rest -
Split reps as team decides
1/18/19
Class Times 5:15/8:30 & 6:00
Mod ~ 10-1
HSPU
KB Swings
Ab Mat Sit up
Wod - Every 5:00 x 5
5 - 1 arm DB Hang Clean & Jerk (35/50)
5 - 1 arm DB Hang Clean & Jerk
10 DB Snatch (35/50)
10 Pull Ups
12/9 Cal Bike
1/17/19
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
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
1/15/19
Class Times 4:30/5:15/8:30 & 6:00
Mod ~ Split Jerk
Wod 3 Rnds
20/15 Cal Bike
7 Pull ups
7 TTB
7 CTB Pull ups
Directly into
2 Rnds
9 Power Cleans 95/135
9 Push Press
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
1/12/19
Saturday morning class at 8:30 with Coach Emily
Mod: EMOM 10
5 DL + 5 BJ (24/30)
Wod 11.5
20 AMRAP
5 Power Cleans (105/145)
10 TTB
15 WallBalls (14/20)
1/11/19
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
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
1/9/19
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 - Open/CF
5:00pm - kids/teen CF
Mod - DT
5 RFT
12 DL (105/155)
9 Hang Cleans
6 Shoulder To Overhead
Endurance ~
2 RFT
25/20 Cal Bike
750 Row
25 Burpees
1/8/19
Class Times 4:30/5:15/8:30 & 6:00
Mod - Press Complex
Wod
42- 36 - 30- 24-18-12-6 KB Swings (26/35)
21 - 18 - 15 - 12 - 9 -6-3 Thrusters (65/95)
7 - 6 - 5 - 4 - 3 - 2 - 1 TTB
Ex: 42KB swing 21 Thrusters 7 TTB ...
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
1/6/19
Open Gym Today from 1:00-3:00!
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
1/4/19
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
1/3/19
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