Fitness

March 4, 2016

Open Workout 16.2

***We will be open from 3p-8p to complete Open 16.2. We will run athletes in heats beginning at 4p.***

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March 3, 2016

CFS_Winter15_120

***Bring a friend day***

In teams of 2, complete as many rounds and reps as possible in 20 minutes of:

Partner “Cindy”

5 Pull-ups

10 Push-ups

15 Squats

Partner 1 completes 3 rounds of movements while partner 2 rests, after partner 1 finishes partner two begins his/her 3 rounds

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March 2, 2016

CFS_Winter15_096

For time complete 5 rounds of:

30 Double Unders

15 Barbell Weighted Lunges (135/95)

 

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March 1, 2016

CFS_Winter15_007

Complete as many rounds and reps as possible in 15 minutes of:

(135/95) Thrusters x 3 reps

Front Squats x 6 reps

Hang Power Cleans x 9 reps

 

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February 29, 2016

 

CFS_Winter15_055

In teams of 3 complete as many rounds as possible of:

(30/24) Box Jumps

(20/14) Wall Ball

(55/35) Kettle Bell Swings

Follow the leader, each partner spends 3 minutes per movement

 

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February 27, 2016

CFS_Winter15_085

In partners complete as many rounds as possible in 14 minutes of:

155/105 Power Cleans x 30 reps

Push-ups x 60 reps

One person working at a time, break the work up as needed

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February 26, 2016

Open Workout 16.1

We will be open from 4pm-8pm to complete the Open Workout 16.1

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February 25, 2016

CFS_Winter15_029

The box will open at 8a tomorrow and the first class will be at 9a

In teams of 2 perform:

4 minute amrap

Partner 1 – Tabata Wall Ball (20/14)

Partner 2 – 6 Kettlebell Deadlifts (45/25)

6 Kettlebell Lunge

Rest 1 minute and switch

Rest 1 minute then

4 minute amrap

Partner 1 – Tabata Toes to Bar

Partner 2 – 6 Kettlebell Deadlifts (45/25)

6 Kettlebell Lunge

Rest 1 minute and switch

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February 24, 2016

CFS_Winter15_019

In partners, complete 5 rounds each of:

Row 400m

Pass Through x 20 reps

Sit-ups x 30 reps

Partner 2 begins when partner two begins Pass Through

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February 23, 2016

CFS_Winter15_021

Complete as many rounds and reps as possible in 20 minutes of:

30 Snatch (75/45)

Run 200m

20 Snatch (95/75)

Run 200m

10 Snatch (135/85)

Run 200m

Amrap Snatch (165/115) for remaining time

 

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