Archive for September, 2013

Monday’s Program

Monday, September 30th, 2013

Games_Class_09_30_13

Warm-up (10 mins)

Coaches Choice 

 

Skill Review (10 mins)

Hang Cleans

 

Strength (20 mins)

15 min EMOM – 1 hang clean, 1 power clean and 1 squat clean every min – increase weight throughout as needed

 

WOD (15 mins)

3 rounds

40-30-20x reps

Wall ball (20#/14#) 

Sit-ups 

Double unders

 

Post time to comments.

 

Mobility (5mins)

 

Skill of Month

Muscle-Up

CFM Teens: 09/30/13

Monday, September 30th, 2013

Strength

Deadlift 1 rm

 

WOD

4 rounds

3 rounds

40-30-20x reps

Wall ball

Sit-ups 

Jumping Jacks x2

Sunday’s Program

Sunday, September 29th, 2013

Luke_09_29_13

Warm-up (10 mins)

Coaches Choice

 

Work Capacity (10 mins)

Run 10mins, cover max distance

 

Skill Review (10mins)

Squat Cleans

 

WOD (25mins)

21 min AMRAP

7x Squat Clean (135#/95#)

7x Burpees

7x Walking Lunges (45#/25# plate)

 

Post time to comments.

 

Mobility (5mins)

 

Skill of Month

Muscle-Up

Schedule Change

Saturday, September 28th, 2013

Starting Monday, 9/30/13, there will no longer be a 12:00 pm class on Monday’s and Wednesday’s. Instead, we will be adding an 11:00 am class on both of those days.

Team Saturday

Saturday, September 28th, 2013

JoLo_09_28_13

Warm-up (10 mins)

Coaches Choice 

 

Strength (20mins)

16min Partner EMOM

Odd – 2x Thruster

Even – 10 clapping pushups

 

WOD (25mins)

Heavy CTB Fran:

As a team complete the following:

30-24-18

Thrusters (135#/95#)

CTB Pullups

Teammates can be working on separate movements – cannot move to next round until all reps from previous round complete

 

Post time to comments.

 

Mobility (5mins)

 

Skill of Month

Muscle-Up

CFM Teens: “Fran”

Saturday, September 28th, 2013

Warm-up (15 mins)

Coaches Choice

 

Strength (15 mins)

12 min EMOM

Odd – 2x Deadlift

Even – 10x Push-ups

 

WOD (15 mins)

“Fran”

21-15-9 reps

Thrusters

Pull-ups

Friday’s Program

Friday, September 27th, 2013

Class_09_27_13

Warm-up (10 mins)

Coaches Choice 

 

Work Capacity (10mins)

5×200 rest 30 seconds between rounds

 

WOD (35mins)

Set up with 3 person teams. You can not move on to the next exercise till the person infront of you has completed their reps.

For time

Row 20 calories 

30x Wall ball (20#/14#) 

20x Toes to bar 

30x Lunges L/R (45#/25#) 

20x Axle bar Sumo-deadlit high-pull (115#/75#) 

30x Burpees on plate

20x Shoulder to overhead (135#/95#) 

Row 20 calories 

 

Post time to comments. 

 

Mobility (5mins)

 

Skill of Month

Muscle-Up

CFM Barbell: 09/27/13

Friday, September 27th, 2013

Warm-up (15 mins)

500m Row

Junkyard Dog

 

Skill Review (10 mins)

Squat Clean

Split Jerk

 

Strength (20mins)

3-3-1-1-1  reps Full Squat Clean & Split Jerk

 

WOD (15 mins)

12 Min EMOM – increase weight if necessary

1x Full Squat Clean & Jerk

1x Hang Squat Clean & Jerk

“Kelly”

Thursday, September 26th, 2013

Class_09_26_13

Warm-up (10 mins)

Coaches Choice

 

Strength (15 mins)

Take 15 mins to work up to a heavy set of 3 of squat snatches

 

WOD (30 mins)

Compare to Tuesday, July 24th, 2012

5 rounds

Run 400m 

30x Box jump (24 inch/20 inch) 

30x KB swing (55#/35#)

 

Post time to comments.

 

Mobility (5 mins)

 

Skill of Month

Muscle-Up

CFM Teens: “Kelly”

Thursday, September 26th, 2013

Warm-up (10mins)

Coaches Choice

 

Strength (20mins)

Deadlift

Find your 10 rep max

Complete 3 x 10

 

WOD: (15mins)

5 rounds

Run 400m 

30x Box jump

30x KB swing