Archive for April, 2015

Schedule Changes For The Spring Season

Thursday, April 30th, 2015

Starting Monday, May 4th, we will be making the following changes to our schedule for the spring season:

The 4:00 pm classes on Monday and Thursday will be cancelled

The 7:00 am class on Saturday will be changed to 7:30 am

Thursday’s Program

Thursday, April 30th, 2015

Steph_04_30_15

Warm up:

3 Rounds:

Burgner PVC Cleans

Stretch

 

Work Capacity:

3 Rounds:

3 Position Clean, then 1x Push press

3 Position Clean, then 1x Push Jerk

3 Position Clean, then 1x Split Jerk

*add weight each round

 

WOD:

3 Rounds:

10x Deadlifts (135/95)

10x Hang Power Cleans

10x Thrusters

10x Power Snatch

Run 200m

 

Post time to comments.

 

Skill of the week:

Clean & Jerk

“Nate”

Wednesday, April 29th, 2015

nate

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

 

Nate is survived by his wife, Mindi, and his infant son Parker.

 

Warm up:

Coaches Choice

 

Strength:

4 Rounds of..

6x Tap & Go Squat Cleans 65%-75%

 

WOD:

“Nate”

20 Minute AMRAP

2x Muscle Ups

4x HSPU

8x Kettlebell Swings (70/55)

 

Post rounds to comments.

 

Skill of the week:

Clean & Jerk

Tuesday’s Program

Tuesday, April 28th, 2015

CFM_Teens_04_28_15

Warm-up:

Coaches Choice

 

Work Capacity:

5 Rounds of…

200m run, then rest 60 seconds

 

WOD:

10 Rounds:

5x Deadlift (275/185)

10x Bar over Burpees

 

Post time to comments.

 

Skill of the week:

Clean & Jerk

Monday’s Program

Monday, April 27th, 2015

Kaitie_Britt_04_27_15

Warm up:

Burgner Cleans (1 Rnd PVC, 2 Rnds empty barbell)

 

Strength:

5 Rounds of…

Evey 2 minutes complete:

3x High hang cleans + 3x Push press

 

WOD:

15 minute AMRAP

15x Thrusters (75/55)

15x C2B

15x Thrusters (95/65)

15x C2B

15x Thrusters(115/75)

15x C2B

15x Thrusters (135/95)

15 C2B

Max Reps Wall Ball (20/14) remainder of time.

 

Post rounds to comments.

 

Skill of the week:

Clean & Jerk

Sunday’s Program

Sunday, April 26th, 2015

CFM_Kids_04_26_15

Warm up: 

Coaches choice

 

WOD:

“Isabel”

30x Snatches (135/95)

Then 

Run 400m 

Then 

“Grace”

30x Clean & Jerk (135/95)

8 minute rest 

Then

15 min AMRAP    

10x Deadlifts (135/95) 

10x C2B 

5x HSPU’s  

5x Pistols (each leg)

 

Post time and rounds to comments.

 

Skill of the week:

Glute Hamstring Developer

Team Saturday

Saturday, April 25th, 2015

The_boys_04_24_15

Warm-up:

Coaches choice

 

WOD:

Max rounds in 20 minutes

2-player WOD

Each athlete must complete the movement before advancing to next station

15x Wall ball (20/14)

15x Box jumps (24/20”)

12x Pull-ups

10x Burpees

10x T2B

 

Post rounds to comments.

 

Cash out:

3 rounds

2 person team

20x GHD sit-ups (using tires) with med ball

You must tap the med ball on the ground behind you, then toss it to your partner. Your partner must stand on your tire. For every dropped ball by either you or your partner, you both must run 200 meters.

 

Skill of the week:

Glute Hamstring Developer

 

 

Friday’s Program

Friday, April 24th, 2015

Emma_04_24_15

Warm-up:

Coaches choice

 

Work Capacity:

8 Min AMRAP

100 meter sprints at top of every minute

 

Skill:

GHDs

 

WOD:

10 rounds

8x Hang power snatch (95/65)

Run 200m

 

Post time to comments.

 

Skill of the week:

Glute Hamstring Developer

Thursday’s Program

Thursday, April 23rd, 2015

CFM_Rowing_04_23_15

Warm up:

Coaches Choice

 

Work Capacity:

10 min EMOM

odd: 30 sec max rep pull ups (strict)

even: 30 sec max reps dips (static or dynamic)

 

WOD:

Max rounds in 4 minutes

12x Knees to elbows

9x Box jumps (24/20 inch)

6x Wall ball (30/20)

Rest 1 minute

Max rounds in 4 minutes

4x Thruster (155/105) 

4x Box jumps (30/24 inch)

Rest 1 minute

Max rounds in 4 minutes

4x Power clean (155/105)

4x Box jumps (30/24 inch)

Rest 1 minute

Max rounds in 4 minutes

15x Double unders

10x Burpees

5x Box jumps (24/20 inch)

 

Post total reps to comments.

 

Skill of the week:

Glute Hamstring Developer

“JARED”

Wednesday, April 22nd, 2015

jared

Jared Van Aalst

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, NC, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations.

 

He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

 

Warm up:

Coaches Choice

 

WOD:

“JARED”

Four rounds of: 

Run 800 meters

40x Pull-ups

70x Push-ups

45 minute cap!

 

Post time to comments.

 

Skill of the week:

Glute Hamstring Developer