Archive for June, 2014

Monday’s Program

Monday, June 30th, 2014

CB_AU

 

Warm up: (15 min)

3 rounds

5x Burpees

5x Wall balls

10x Air squats

 

Strength: (20 min)

5-3-1 reps

Box squats

 

WOD: (25 min)

3 rounds

250 meter row

10x Front squats (185/135) from the ground

10x Shoulder to overhead (185/135)

 

Post reps to comments.

 

Skill of the month:

OHS/Snatch Balance

Sunday’s Program

Sunday, June 29th, 2014

fight-club

Warm up: (15 min)

Coaches Choice

 

Skill: (15 min)

Review WOD movements

Build up to WOD weight

 

WOD: (30 min)

Cash in:

400 meter run

Then:

21-15-9 reps

T2B

Squat Cleans (155/105)

Cash out:

400 meter run

 

Post time to comments.

 

Skill of the Month:

OHS/Snatch Balance

Team Saturday

Saturday, June 28th, 2014

Mark_Muscle_up

Warm up: (15 min)

Coaches choice

 

WOD: (40 min)

For max reps

3-man WOD

6 minutes max distance run

6 minutes max reps Front squat (115#/75#)

6 minutes max reps KB swings (55#/35#)

6 minutes max reps V-ups

6 minutes max reps Push-ups

 

Only one athlete working at a time, switch as necessary.

No rest between exercises, immediately rotate after each 6M interval.

Score = total reps completed by your team.

 

Post reps to comments.

 

Mobility: (5 min)

 

Skill of the month:

OHS/Snatch balance

 

The Box Will Be Open Today At 4pm!

Friday, June 27th, 2014

The Box will be open today, 06/27/14 at 4pm. There will be an open mat. All are welcome!

The Benchmark WOD Of The Week Is…

Friday, June 27th, 2014

fran

“Annie”

Friday, June 27th, 2014

Class_06_27_14

Warm up: (15 min)

Coaches choice

 

Strength: (20 min)

Push Press

5-3-1x

 

WOD: (15 min)

“Annie”

50-40-30-20-10x

Double Unders 

Sit Ups

 

Post time to comments.

 

Cash Out (10 min)

1 Mile Run

NO Daycare Thursday pm. 6/26

Thursday, June 26th, 2014

Thursday’s Program

Thursday, June 26th, 2014

Class_06_26_14

Warm up: (10 min)

Coaches choice

 

Work capacity: (15 min)

EMOM for 10 minutes

(Single arm, alternate rounds)

5x KB Snatch (53#/35#)

5x KB OHS (same load)

 

WOD: (30 min)

5 rounds

50-40-30-20-10 reps 

Pull ups

Ring Dips

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

OHS/Snatch balance

Wednesday’s Program

Wednesday, June 25th, 2014

Eric_06_25_14

Warm up: (20 min)

400m Indian Run

3 rounds

Burgner Warm up (Snatch)

with PVC/Unloaded bb

 

Strength: (20 min)

1RM Snatch

 

WOD: (15 min)

8 minute AMRAP

8x OH Lunges (75#/55#)

8x Wall Ball (30#/20#)

 

Post rounds to comments.

 

Mobility: (5 min)

 

Skill of the month:

OHS/Snatch balance

Attention All CFM Parents:

Tuesday, June 24th, 2014

Added am daycare hours will be Monday & Wednesday 9:00 – 11:30 starting 06/25/14.