WOD

May 26th, 2016

Thursday 160526

Thursday’s Program

Ryan1_05_26_16

Ryan2_05_26_16

Ryan3_05_26_16

 

Warm-up:

Coaches choice

 

Strength:

Bench press

10-10-10 reps

40-50-60%

 

Skill:

Double KB review 

Rope climb review

 

WOD:

3 rounds of…

1 minute each station

1 minute rest between

Total reps = score

Rope climbs

Double KB thrusters (25 / 35)

Jumping lunges 

Mountain climbers (L / R = 1)

Box jumps (24” / 20”)

 

Post reps to comments.

 

Skill of the week:

Cleans


May 25th, 2016

Wednesday 160525

The Murph Challenge

wod-576x700-v4

 

Join us on Memorial Day, 5/30/16, for “The Murph Challenge.” In honor of fallen Navy Seal Michael Murphy. Heats will begin at 9:00 am. There will be a social to follow. To register and make a donation, please go to themurphchallenge.com. The link is on our website! Sign-up is on the board in the box! See you there! Friends and family are welcome.


May 25th, 2016

Wednesday 160525

Wednesday’s Program

CFM_Kids_05_25_16

Warm-up:

Coaches choice

 

Strength:

Back squats 

10-10-10 reps

40%-50-60%

 

WOD:

Buy in:

100x Double unders

or

300x Singles (Mod)

Then,

Run 800m

30x Shoulder press (95 / 65)

Run 800m

25x Push press (135 / 95)

Run 800m

20x Push jerk (185 / 135)

 

Post time to comments.

 

Skill of the week:

Cleans

 


May 24th, 2016

Tuesday 160524

The Murph Challenge

Murph_16

 

Join us on Memorial Day, 5/30/16, for “The Murph Challenge.” In honor of fallen Navy Seal Michael Murphy. Heats will begin at 9:00 am. There will be a social to follow. To register and make a donation, please go to themurphchallenge.com. The link is on our website! Sign-up is on the board in the box! See you there! Friends and family are welcome.


May 24th, 2016

Tuesday 160524

Tuesday’s Program

Tattoo_05_24_16

Warm-up:

Coaches choice

 

WOD:

Run 400m

20x Burpees 

Run 400m

19x Burpees 

Run 400m

18x Burpees…

Run 400m

1x burpee 

*Use a 20# vest 

50 minute CAP!!!

 

Post time to comments.

 

Skill of the week:

Cleans


May 23rd, 2016

Monday 160523

Monday’s Program

Steph_05_23_16

Warm-up:

Coaches choice

 

Strength:

Shoulder press

10-10-10 reps

40%-50%-60%

Warm-up accordingly!

 

Skill:

Power cleans vs. Squat cleans 

Why can I PC more than I SC?

 

WOD:

1 RFT

104x Wall ball (20 / 14)

52x Pull-ups

Rest 3 minutes…

Then,

4 RFT

28x Pistols (alternating)

15x Power cleans (115 / 80)

 

Post time to comments.

 

Skill of the week:

Cleans


May 22nd, 2016

Sunday 160522

Sunday’s Program

Nalisia_05_22_16

Warm-up:

Coaches choice

 

Strength / Skill:

1RM Split or Push Jerk

 

WOD:

Buy in: 

Tabata Squats

Then:

40 calorie Row

10x Ring dips

10x T2B

30 calorie Row

8x Ring dips

8x T2B

20 calorie Row

6x Ring dips

10 calorie Row

4x Ring dips

4x T2B

 

Post time to comments.

 

Skill of the week:

Jerks


May 21st, 2016

Saturday 160521

Bring A Friend Day!

Class_05_21_16

Warm-up:

Coaches choice

 

WOD:

Bring A Friend Day!

“Partner WOD”

AMRAP 25 minutes 

Partner A runs 200m

While partner B AMRAPs burpee pull-ups until partner A returns

Then, switch 

1x Burpee pull-up = 1 point

 

Partner A runs 200m

While partner B AMRAPs wall balls until partner A returns

Then, switch 

1x Wall ball = 1 point 

 

Partner A runs 200m

While partner B AMRAPs sit-ups until partner A returns

Then, switch 

1x sit-up = 1 point

 

Partner A runs 200m

While partner B AMRAPs double unders until partner A returns

Then, switch 

10x Double unders = 1 point

30x Singles = 1 point 

 

Score = total points

 

Post points to comments.

 

Skill of the week:

Jerks


May 20th, 2016

Friday 160520

Tomorrow Is Bring A Friend Day!

Bring_A_Friend

Tomorrow bring a friend or family member to either our 7:30am or 9:00am class. If they decide to join our family they will receive our special “Bring A Friend” rate! See you there!


May 20th, 2016

Friday 160520

Friday’s Program

Patty_05_20_16

Warm-up:

Coaches choice

 

Strength:

Shoulder press

5-3-1 reps

75%-85%-95%

Note: If you can do more weight on your (1 rep), do the 95% and then do more weight and sets if time allows!

 

WOD:

“Tabata”

Bottom to bottom squats*

Row (calories)

Walking lunges

Double unders 

1 minute rest between movements 

 

*Rest in bottom position with tension on quads. No sitting!!!!

 

Score = total reps

 

Post reps to comments.

 

Skill of the week:

Jerks