6/29/19

8:30 Class with Coach Shallon!

Six years ago tragedy struck Nineteen members of the Granite Mountain Hotshots firefighting team when they tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

The Yarnell Hill Fire, ignited by lightning on June 28, 2013, it overran and killed 19 City of Prescott firefighters, members of the Granite Mountain Hotshots – resulting in the deadliest wildfire ever in Arizona.

Hotshots 19

Six rounds for time of:
30 Air Squats
135/95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

6/28/19

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

Skill Muscle Up Progressions

MOD - EMOM 10

Odd ~ 6 TNG DL

Even - 8 Box Jumps 24/30

Wod: 15 AMRAP

30 DU

10 Thrusters 65/95

30 DU

10 SDHP 65/95

6/27/19

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

7:00pm ~ Yoga

Mod: Snatch Balance than Overhead Squat

Wod

27-21-15-9

DB Burpee (35/50) 

Knees To Elbow

6/26/19

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

CF ~ Coach Paige is turning 26... On the 26th! 

Partner WOD

A.) 6:00 complete as many WallBalls as possible.  At top of every minute 6 partner DL (185/255)  one athlete works at a time on WB. 

Rest 2:00

B.) 6:00 ~ partners complete 600m run together then complete as many Power Snatches (95/135) in remaining time.

Rest 2:00

C.) 6:00 AMRAP  

26 Cal Bike

6 Rope Climbs

 * 1 athlete working at a time, split work as desired

Rest 2:00

D.) 6:00 AMRAP 

6 Hang Cleans (65/95) 

6 Push Press

6 alternating lunges

** Athlete completes full round at a time  

Rest 2:00

2:00 - both athletes attempt max triple unders

CFE -  

2x1200 run 15 Burpees (rest 2:00) 

2 x 800 run 15 Reverse Hypers (rest 1:00)

2 x 600 run 15 medball Sit ups (rest :45)

6/24/19

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

10:00 - Kids CF

11:00 - Teens CF

4:00 - Open Gym

CF:  

Mod ~ Press Complex

Wod: Every 3:00 x 5 (rest 2:00) 

 Rnd 1: 200 Sprint + 22 Clean & Jerks 45/65

Rnd 2: 200m + 18 Clean & Jerks 65/95

Rnd 3: 200m + 14 C&J 85/115

Rnd 4: 200m + 10 C&J 105/155

Rnd 5 200m + 6 C&J 125/185

CFE: 

30:00 AMRAP

500m run

20 Russain KB Swings

10 Burpee Box Jumps

5 Tire Flips

6/22/19

8:30 Class with Coach Paige

Wod ~ Partner WOD (45:00 Time Cap)

100 Rnds  

1 HSPU

2 Squat Cleans 95/135

3 Burpees

 ** Athletes complete full round then switch **

LV 3 & 4 Athletes may choose to attempt solo

6/21/19

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

Barbell Complex ~ 3 Power Cleans + 2 Front Squats + 1 Jerk

Skill ~ WallBalls

Wod ~  

75 KB Swings 35/50

75 WallBalls 14/20

Every Minute complete 15 DU

6/20/19

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

7:00pm ~ YOGA

Skill ~ Toes To Bar

Mod - EMOM Thrusters

Wod

40 Cal Row

20 DL 135/205

10 Ring Dips or 5 MU

30 Cal Row

15 DL 155/225

8 Ring Dips or 4 MU

20 Cal Row

10 DL 185/255

6 Ring Dips or 3 MU  

6/19/18

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

7:00m - CFE

10:00 - Kids Class

11:00 - Teens Class

4:00 - Open Gym

Mod ~ Push Press

Wod - 14:00 AMRAP

3-6-9-12-15.. Devil Press (25/35) increase by 3 each time

 ** 9 DB Box Step Overs between sets

Accessory Work - 3 times

100m Sled Drag

100m Sled Pull

20 Banded pull aparts

CFE ~ 

Every 7:00 x 5

600m Sprint

30 Medball Slams

10/15 cal bike

6/18/19

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

NO 4:00 Class

7:00 - CFE & Open Gym

Core ~ 8:00 time cap

10-15-20-15-10

 Plank

Jack knives

Hollow Rock

Mod ~ Snatch

Wod - 10:00 AMRAP

12 DL (65/95) 

9 OHS

6 Squat Snatches

6/17/19

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

7:00am - CFE

10:00 - Kids Class

11:00 - Teens Class

CF: 

Accessory Work ~ Bulgarian Split Squat

Wod - 5 RFT

500 Run

4 Power Cleans (135/185) 

1 Round of Mary

Mary = 

5 HSPU

10 Alt. pistols

15 Pull ups

CFE: 

2 Rnds

200m row

40 walking lunges

200m run

40 Air Squats

Rest 2:00

2 Rnds

400 row

20 V-ups

400 Run

20 alt Plank Taps

6/15/19

8:30 Class with Coach Emily

Skill: Handstand Push ups

Wod: Team 3 (30:00 time.cap) 

800m sandbag run

75 Wallballs (14/20)

50 Clean & Jerks (95/135) 

25 Burpee Over Box 

50 Clean & Jerks  

75 WallBalls

800m Sandbag Run

6/14/19

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

Mod: Back Squats  

Wod: Fight Club

1:00 at each station for max reps

1:00 rest between rounds  

* Thrusters 65/95

* Power Cleans

* Box Jump Overs 20/25

* Pull ups

* Cal on Bike

6/13/19

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

NO 4:00 class

Skill: Rope Climbs

Mod: Strict Press

Wod

24-20-16-12-8-4 DB Snatch 35/50

72-60-46-36-24-12 DU

6/12/19

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

Mod: Hang Squat Clean

Wod: 

20 Front Squats (95/135) 300 m run

20 TTB 300m run

15 Front Squats 200m Run

15 TTB 200 m Run

10 Front Squats 100m Run

10 TTB 100m Run

6/11/19

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

7:00 - CFE

Time Trial: 100 Ab Mat Sit ups for time

Mod: 10-1

DB Bench Press

Romainan DeadLift

Wod: 3 RFT

10/15 Cal Bike

10 D-Ball Ground.to over shoulder (50/70) 

25' Right arm DB Over Head Walking Lunge

25' Left arm DB Over Head Walking Lunge

200m sled drag

6/10/19

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

Mod - Split Jeek

Wod - Partner wod.. alternating rounds each Athlete completes 10 Rnds (15:00 time cap)

9 Wallballs (14/20)

6 Push Ups

3 Power Cleans (115/155) 

Rest. 2:00  

5 Rnds Each (8:00 time cap)

6 Bar Facing Burpees

3 Push Jerks (115/155) 

6/8/19

8:30 Class With Coach Kelly

Mod: EMOM 9

Power Clean

Wod

800 Run

21 Pull ups

21 Power Clean 75/115

21 Thrusters

15 Pull ups 

15 Power Cleans

15 Thrusters

9 Pull ups

9 Power Cleans

9 Thrusters  

800 Run

6/7/19

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

Mod: Snatch

Wod:  

5:00

100 DU or 100m sprint

Amrap

12 OHS 65/95

4 Burpee Box Jump Overs

rest 5:00

5:00

100 DU or 100m sprint  

8 OHS 80/115

4 BBJO

rest 5:00

5:00

100 DU or 100m sprint  

4 OHS 95/135

4 BBJO

6/6/19

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

Mod - DeadLift

Wod - 5 RFT

2:00

1 DB DL + 1 DB Hang Clean + 1 DB Front Squat + 1 DB S2O

Increase two each time 2,2,2,2, 3,3,3,3,4,4,4,4... 

2:00 rest between rnds