Archive for November, 2014

Sunday’s Program

Sunday, November 30th, 2014

Class_11_30_14

Warm up: (10 min)

Coaches choice

 

Strength: (20 min)

Weighted Pull-up

1rm

 

WOD: (30 min)

3 rounds

15-12-10x reps; start and finish WOD with 500m row

Thrusters (95/65)

Push-ups

 

Post time to comments.

 

Skill of the month:

Pull-ups

CFM’s 1st Annual Turkey Bowl!

Saturday, November 29th, 2014

TurkeyBowl2014

 

We will be having our first annual, two hand touch, coed, football game!

 

Where: Calhoun H.S.

When: November 30th

Time: Noon

Post game social @ the Brown’s!

All are welcome! Sign-up is at the box!

The Hopper WOD Of The Week Is…

Saturday, November 29th, 2014

Audrey_11_29_14

 

#22 Clean & Jerk 1rm

If anyone has a deck of cards, bring it in this am. Thanks!!

Saturday, November 29th, 2014

HIIT Tabata

Saturday, November 29th, 2014

20 sec of Work/10 sec of Rest of…

Round 1

High Knees

Jump Squats

Burpees

Split Squats

Round 2

Mtn Climbers

Alternating Plank

Squat Thrusts

Star Jumps

Round 3

V-Ups

Toe Reaches

Crunches

Sit Ups

Team Deck of Cards

Saturday, November 29th, 2014

 

Warm up: (15 min)

Coaches choice

 

WOD: (45 min)

“Deck Of Cards”

Teams of 4

Goblet squats (55/35)

Sit ups 

Wall balls (20/14)

Kb swings (55/35)

Joker 1: 50 burpees

Joker 2: 100 Sit Ups

You may pick up partners  reps

Friday’s Program

Friday, November 28th, 2014

Sit_ups_11_28_14

Warm Up: (15 min)

Coaches Choice

 

Work Capacity/Strength: (20 Min)

Take 10 minutes to find a 10RM Bench Press, then…

10 Min EMOM 

Odd: 10x Bench Press

Even: 30 sec Double Unders

 

WOD: (25 min)

15 Min AMRAP

9x Deadlifts (155/100)

12x Push Ups

15x Box Jumps (24/20)

 

Post rounds to comments.

 

Skill of the month:

Pull-ups

“The Gobbler”

Thursday, November 27th, 2014

turkey

Warm up: (15 min)

Coaches choice

 

WOD: (45 min)

“The Gobbler”

With a Partner…

Run 200m (all runs together)

100x Double Unders/300x Singles

Run 200m

100x Sit Ups

Run 200m

100x Pull Ups

Run 200m

100x Wall Balls (20/14)

Run 200m

100x Burpees

Run 200m

100x KB Swings (55/35)

Run 200m

100sec Planks

Run 200m

100x K2E

 

Post time to comments.

 

Skill of the month:

Pull-ups

Holiday Schedule

Wednesday, November 26th, 2014

There will only be a 9am class for tomorrow, Thanksgiving. All other classes will be cancelled for the day. The regular class schedule will resume on Friday 11/28. Happy Thanksgiving to all our members! Don’t worry we’ll burn it all off in class!

Wednesday’s Program

Wednesday, November 26th, 2014

Class_11_26_14

Warm Up: (15 min)

Coaches Choice

 

Work Capacity: (15 min)

10 Min EMOM

Odd: HSPU 3” Deficit 

Even: 5x Hang Cleans (115/155)

 

WOD: (30 min)

53x KB Swings (53/35)

53x KB SDHP

53x KB Snatch

53x KB Sit Ups

 

Post time to comments.

 

Skill of the month:

Pull-ups