WOD

July 3rd, 2015

Friday 150703

Holiday Schedule

There will only be a 9:00 am class tomorrow, 4th of July. All other classes will be cancelled for the day. Our regular class schedule will resume on Sunday. Please enjoy your 4th of July!


July 3rd, 2015

Friday 150703

“Sham”

Ron_07_03_15

Warm-up:

Coaches Choice

 

6 minute EMOM:

6x KB Cleans

6x KB Snatches

6x KB OHS

 

WOD:

“Sham”

7 rounds

11x Deadlift (bw)

Sprint 100m

 

Post time to comments.

 

Skill of the week:

Sprinting


July 2nd, 2015

Thursday 150702

Thursday’s Program

JD_07_02_15

Warm-up:

Coaches choice

 

Work Capacity:

Tabata Sprints

 

WOD:

Complete for time:

 800 meter run (.5/mile)

 20x Shoulder to Overhead (135/95)

 30x Burpees

 40x Pull-ups

 50x KB swings (55/35)

 60x Sit-ups

 70x Push-ups

 

Post time to comments.

 

Skill of the week:

Sprints


July 1st, 2015

Wednesday 150701

CFM Social at Jen & Larry’s Poolside…

Date: July 3rd

Additional Info: Posted on social calendar at the box!

Bring an appetizer or dessert!!!


July 1st, 2015

Wednesday 150701

Wednesday’s Program

Ladies_07_01_15

Warm-up:

Coaches choice

 

Work Capacity:

8 minute EMOM

Odd: 8x Hang clean (unbroken)

Even: 30x Double unders

*add weight each round

 

WOD:

Max rounds in 20 minutes

9x Deadlift (185/155)

8x Muscle-ups

7x Squat clean (185/155)

*MU mod= 3x pull ups+ 3x dips

 

Post rounds to comments.

 

Skill of the week:

Sprinting


June 30th, 2015

Tuesday 150630

Tuesday’s Program

Class_06_30_15

Warm-up:

Coaches Choice

 

Work Capacity:

Sprints

6 minute EMOM

10x Jump Squats + 1x Sprint (front sign to sign)

 

WOD:

10 rounds

10-9-8…3-2-1x reps of:

Front squat (90% bw)

Strict pull-ups

 

Post time to comments.

 

Skill of the week:

Sprinting


June 29th, 2015

Monday 150629

“Girlfriend Torture”

Ryan_06_29_15

Warm-up:

Coaches choice

 

Strength:

Push Press

3-3-3 reps

 

WOD:

“Girlfriend Torture”

3 rounds

200m Walking lunge

Run 200m

10x Box jumps (24/20)

10x Burpees

10x Thrusters (75/55)

Run 400m

 

Post time to comments.

 

Skill of the week:

Sprinting


June 28th, 2015

Sunday 150628

Competitors Classes

Just a reminder that Friday evening at 6:30 and Sunday morning at 9:00 are our designated Competitors classes for the duration of the Granite Games. All are welcome to attend either class and do the WOD. The structure of the class will differ from our regular classes.


June 28th, 2015

Sunday 150628

“Helen”

Warm up:

Coaches Choice

“Helen”

Three rounds for time:

Run 400 meters
Kettlebell 21 swings (55/35)
12 Pull-ups


June 27th, 2015

Saturday 150627

Team Saturday

Michelle_06_27_15

Warm-up:

Coaches choice

 

WOD:

For time

3-player WOD

Only 2 players can work at once!

Row 300 calories

90x Hang squat clean (95/65)

300x Double-unders

90x Hang snatch

300x Box jumps (24/20”)

90x Push press

300x Wall ball (20/14)

 

Post time to comments.

 

Skill of the week:

Pistols