Fitness

September 6, 2017

CFS_002

For time complete 4 rounds of:

400 Meter Run

(115/75) Hand Power Snatch x 10 reps

Toes to Bar x 10 reps

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September 5, 2017

13612134_980494695382022_1823106522011612400_n

Complete 5 rounds for time of:

Double Unders x 40 reps

(70/55) Goblet Squats x 12 reps

Sit-ups x 30 reps

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September 4, 2017

Summer2016_081

On class at 9a

In teams of 2 for time complete movements of:

800 Meter Run (Together)

(20/14) Wallballs x 100 reps

600 Meter Run

(95/65) Thrusters x 100 reps

400 Meter Run

(95/65) Push Press x 100 reps

200 Meter Run

(95/65) Push Jerk x 100 reps

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September 1, 2017

Holiday Weekend Hours:

No Open Gym Sunday

1 Class Monday At 9AM

 

WOD:

25min AMRAP With Partner

Laddering up each 1,1-2,2-3,3… and so on

Burpee Muscle-up

Deadlift (255/175)

Failure of any muscle-up or muscle-up progression results in immediate scale of movement for individual athlete only.

Muscle-up

Bar Muscle-up

Strict Pull-up

Kipping Pull-up

Jumping Pull-up

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August 31, 2017

Complete 5 rounds for quality not time of:

45 Second Handstand Hold

45 Second Ring Plank Hold

10 Left Leg Romanian Deadlift

10 Right Leg Romanian Deadlift

10 Left Arm Kettlebell Press

10 Right Arm Kettlebell Press

40 Hollow Rocks

12 Double Push-up Burpees

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August 30, 2017

CFS_032

Complete 2 rounds for time of:

Abmat Sit-ups x 48 reps

(20/14) Wallballs x 38 reps

(115/75) Sumo Deadlift High pull x 28 reps

(24/20) Burpee Box Jump Overs x 18 reps

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August 29, 2017

Open2_059

Complete 21, 15, and 9 reps for time of:

(55/35) Kettlebell Swings

No Jump Burpees

-Rest 2 minutes

Complete 15, 12, and 9 reps for time of:

Kettlebell Swings

No Jump Burpees

-Rest 2 minutes

Complete 9, 6, and 3 reps for time of:

Kettlebell Swings

No Jump Burpees

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August 28, 2017

CFS_076

Every minute, on the minute for 18 minutes complete:

Heavy Power Clean x 2 reps + Push Jerk + Over the Bar Burpees x 5

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August 25, 2017

CFS_102

Complete 5 rounds for time of:

(20/14) Wallballs x 15 reps

Push-ups x 12 reps

(95/65) Power Snatch x 9 reps

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August 24, 2017

CFS_066

Complete 3 rounds for time of:

Sit-ups x 50 reps

(135/95) Ground to Overhead x 15 reps

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