1/28/19

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

Mod: EMOM 10

Min 0-4:00 - 2 TNG Clusters

Min 5:00- 10:00 1 Cluster

* Increasing load each minute

Wod: 

8:00 AMRAP

12 pull ups

12 Thrusters 55/75

12 Box Jumps 20/24

Rest 3:00

5:00 AMRAP

9 TTB

9 Thrusters 65/95

9 Box Jumps 20/24

Rest 2:00

3:00

AMRAP

6 CTB Pull ups

6 Thrusters 80/115

6 Box Jumps 20/24

1/26/19

Saturday morning class at 8:30 with Coach SHallon

Wod - Team 3 (30:00 Time Cap)

3 Rnds

40 Cal on Bike 

40 HSPU

Then

30 C&J 85/125

30 C&J 95/135

30 c&j 105/145

30 C&J 115/155

30 C&J 125/165

30 C& J 135/185

Skill Work

Pull ups/ CTB Pull ups / MU

1/25/19

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

Mod: In 14:00 

25 Bar Facing Burpees

25 Squat Snatch (80/115) 

25 Bar Facing Buroees  

In remaining time 1 rep max Hang Squat Snatch

Endurance -Tabata

Cal Rower

Ab Mat Sit ups  

Suicide Sprint

1/24/19

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!