WOD

September 18th, 2014

Thursday 140918

Thursday’s Program

Warm up 5 min

Coaches choice

 

Work capacity: (15 min)

2 rounds 

25x Oblique extensions w b/b

5x Glute raises

10x Romanian split squats R/L (115/75)

 

WOD:

1x Rope climb/towel pull ups

5x Pistols R/L

100 meter row

10x HSPU 

200 meter row 

15x Strict pull ups

400 meter row 

20 Wall ball (30/20)

800 meter row

20x T2B

400 meter row

15x Diamond push ups

200 meter row 

10x Burpee box jumps (24/20)

100 meter row

5x Muscle ups

1x Rope climb/towel pull ups

 

Post time to comments.

 

Skill of the month:

Rowing


September 17th, 2014

Wednesday 140917

Saturday Is BFF Day!

6475eef620bd4c78d2abd1ca6743ebe7

 

Bring your friend or family member to any of our classes on Saturday, and show how much better you are than them!!!


September 17th, 2014

Wednesday 140917

Wednesday’s Program

Class_09_17_14

Warm up: (10 min)

Coaches choice

 

Strength/Skill: (20 min)

15 minute EMOM

2x Snatch grip deadlift

1x High hang snatch

 

WOD: (30 min)

20 minute AMRAP 

10x KB swings (55/35)

10x Box jumps (30/24)

Run 400 meters

 

Post rounds to comments.

 

Skill of the month:

Rowing


September 16th, 2014

Tuesday 140916

Tuesday’s Program

Liz_09_16_14

Warm up: (10 min)

Coaches choice

 

WOD: (45 min)

2 rounds

90 sec work 

90 sec rest 

90 sec row

90 sec rest

90 sec HSPU

90 sec rest

90 sec OHS (45/35)

Rest 3 min

Then: 

7 minute AMRAP 

Increase number of snatches after each round

1x Snatch (115/75)

1x Burpee muscle up/burpee pull up

2x Snatches

2x Burpee muscle up/burpee pull up

And so on…

Your score is total reps for both WODs

 

Post total reps to comments.

 

Skill of the month:

Rowing


September 15th, 2014

Monday 140915

Monday’s Program

Audrey_Flex

 

“Beast Mode!”

 

Warm up: (10 min)

Coaches choice

 

Strength: (20 min)

Front squats

5-3-1 reps

 

WOD: (25 min)

Buy in:

50x Oblique extensions w/BB (45/35)

Then:

15 minute AMRAP

400 meter run 

10x Cleans (155/115)

 

Post rounds to comments.

 

Mobility: (5 min)

 

Skill of the month:

Rowing


September 14th, 2014

Sunday 140914

Saturday Is BFF Day!

Super_Friends

 

Be a “Super Friend” and show them the pain! Bring a friend or family member, this Saturday and give them the gift of fitness!!!


September 14th, 2014

Sunday 140914

Sunday’s Program

 

 

Flex_1

 

Flex_2

 

Our “Flex” athletes. Great job by all!!!

 

Warm up: (10 min)

100x Double unders

10x Pass throughs

10x PVC OHS 

10x Banded good mornings

 

Strength: (20 min)

6-4-2 reps

Cleans (205/165)

Push jerks 

Front squats

 

WOD: (30 min)

10 minute EMOM

Even: Thrusters (135/85)

Odd: Burpees 

Each excercise increase reps each minute

3 mins rest 

10 minute EMOM

Increase reps on OHS (95/65)

Plus 2x burpees

(1x OHS 2x burpee/ 2x OHS 2x burpee 3x OHS 2x burpee 4x OHS 2x burpee and so on.) till failure 

 

Post rounds to comments.

 

Mobility:

4x 30sec banded shoulder capsule mob

6x 30 sec banded over head squat holds

6x 30 sec banded thoracic spine shoulder mobility 

 

Skill of the month:

Rowing


September 13th, 2014

Saturday 140913

CFM 30 Day Paleo Challenge

Paleo_Chlg_14_Cvr

 

Sunday, September 14, 11 AM – CFM 30 Day Paleo Challenge Intro session

Please join us for the Intro Session of our 30 Day Paleo Challenge. All are welcome! There is no commitment at this point! This session is set up to supply you with information about the pale diet, answer any questions or concerns you may have and get you mentally ready for the “Challenge” ahead of you! Please join us on Sunday at 11 AM. We look forward to seeing you!


September 13th, 2014

Saturday 140913

Team Saturday

Erick_09_13_14

 

“Cool Breeze!”

 

Warm-up: (15 min)

Coaches choice

 

WOD: (30 min)

Teams of 2

As a team, row 3000 meters

Switch every 250 meters

Each team member must complete:

100x Sit-ups

75x Front squats (115/75)

before yelling time!!!

 

Post time to comments.

 

Cash out: (10 min)

Tabata Abs

 

Mobility: (5 min)

 

Skill of the month:

Rowing


September 12th, 2014

Friday 140912

My Inspiration!

Bruce_Lee