Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 - Open Gym/B-Fit
5:00 - Kids/Teens Class
Mod: Overhead Squat
Emom 8
Odd - 8/10 OHS
Even - 8/10 Handstand Push Ups
Wod:
50-40-30-20-10 Sit ups
25-20-15-10-5 DL (105/155)
10-8-6-4-2 CTB Pull ups or
5-4-3-2-1 MU
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
7:00 B-Fit/Open Gym
Mod: Press Complex
Wod: Every 4:00 x 5
7 Power Snatches 65/95
10 Bar Facing Burpees
12/15 Cal Bike
Class times 5:15/8:30/4:00 & 6:00/7:00
4:00 - Open/B-Fit
5:00 - Kids/Teens CF
19.2 or
Mod: Sumo DL
Wod
59 Cal Row
Then
5 RNDS
3 Clean & Jerks 105/155
4 Rnds
5 KB Swings (53/70)
5 KBSDHP
5 Goblet Squays
Buy Out
59 DU
Open Gym today 1:00-3:00
8:30 class with Coach Emily
Mod - Shoulder Press
Wod Team 3 (30:00 Time cap)
2 Rnds
100 Power Snatches (55/75)
75 Box Jump Overs
50 Overhead Barbell Lunges
25 Synchronized Burpees
inbetween each movement 25/30 cal Bike
** 1 athlete works at a time
Class Times - 5:15 & 8:30
19.2 FNL - Box opens 6:15 Heats begin @ 7:00
Mod - Back Squat
Wod - 17 AMRAP
20 DB Push Press 35/50
20 MB Cleans 14/20
20 GHD Sit ups
20 DB Box step Ups
Class Time 4:30/5:15/8:30 & 4:00/6:00
8:00 - 19.2 Thursday Night Throwdown!
Mod - DeadLift
Wod - EMOM 20
min 1: 8-10 OHS 65/95
Min 2: 12/15 Cal Row
Min 3: 5 TTB + 8 DB Snatch 35/50
Min 4: 25’ Handstand Walk or :30 Hold
Min 5: :40 seconds max DU
Class Time 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 - Open Gym/B-Fit
5:00 - Kids/Teens CF
Skill - Handstand Push Ups
Wod - Partner Wod
5:00 x 4 (rest 2:00 in between)
4 Thrusters 95/135
6 Push Ups
8/6 Cal Bike
** Partners complete one full round and while partner 2 rests
Class Times: 4:30/5:15/8:30 & 4:00/6:00/7:00
7:00 - Open gym / B-Fit
Mod: EMOM 10
20 DU + 1 Snatch
Wod
2 Rnds
15 Box Jumps 20/24
12 KB Swings 35/50
9 Pull upa
2 Rnds
12 Box Jump Overs
9 KB Swings
6 CTB Pull ups
2 Rnds
9 Burpee Box Jump Overs
6 KB Swings
3 MU
Class Times 5:15/8:30/4:00/6:00/7:00
4:00 Open/B-Fit
5:00 Kids/Teens CF
19.1 15 AMRAP
19 Wallballs 14/20
19 Cal Row
Or
Mod - Push Press
Wod -
7 AMRAP
7 DL 65/95
7 Hang Cleans
7 Push Press
** Anytime you drop the bar perform 5 burpees and resume reps
Rest 3
5 AMRAP
5 DL 80/115
5 Hang Cleans
5 Push Press
Anytime drop bar 3 Burpees
OPEN GYM today 1:00-3:00!
Class Times 5:15 & 8:30
6:15 - Friday Night Lights 19.1! Wod begins at 7:00
Mod - Bench Press
Wod - Tabata
medball Cleans 14/20
push ups
russian twists
farmer carry lunges 25/40
strict Press 35/45
Class Times 4:30/5:15/8:30 & 4:00/6:00
Core Work: 4 rnds
:30 Hollow Rock Hold
6 Hollow rocks
6 Jack Knives
6 Tuck ups
Mod: Snatch Barbell Cycling
Endurance: Rowing Intervals
0:00 - 21/15 Cals
1:30 - 18/13 Cals
3:00 - 15/11 Cals
5:00 - 21/15 Cals
6:30 - 18/13 Cals
8:00 - 15/11 Cals
10:00 - 21/15 Cals
11:30 - 18/13 Cals
13:00 - 15/11 Cals
Class Time 4:30/5:15/8:30 & 4:00/6:00/7:00
5:00 - Teens/Kids CF Class
Skill - Pull ups/Chest to Bar/MU Progressions
Wod every 3:00 x 5 (rest 2:00)
50 DU
7 Power Cleans 105
5 Shoulder to Overhead
Max res of Bar Facing Burpees in remaining time
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
7:00 - Open Gym/B-Fit
Mod: Back .Squat
Wod:
75 WallBalls (14/20)
35/25 Cal Bike
Then
6-9-12-15
TTB
HSPU
DL (155/205)
Accessory Work -
Class times 5:15/8:30/4:00/6:00/7:0"
4:00 - B-Fit/Open
Mod: Barbell Cycling - Unbroken Hang cleans
Wod 15 AMRAP
15/12 Cal row
10 Dumbbell Box Step overs 25/40
5 - Right arm DB Squat Snatch (25/40)
5 - Left arm DB Squat Snatch
5 Strict Pull ups
Saturday Morning Class @ 8:30
Mod: EMOM
Odd - TNG DeadLifts
Even - 12 alternating Pistols
Wod - Fight Gone Bad
3Rnds ~
1:00 Wallballs
1:00 Sumo DL High PuLL 55/75
1:00 Box Jumps
1:00 Push Press
1:00 Row
1:00 Rest
Class Times 5:15/8:30 & 6:00
skill - Handstand Walk
Mod: Split Jerk
Wod
12-9-6
Cal Row
Front Squats 65/95
12-9-6
TTB
Hang Squat Cleans 65/95
12-9-6
Bar Facing Burpees 65/95
Thrusters
Class Times 4:30/5:15/8:30 & 4:00/6:00
Share the LOVE this Valentines Day with a partner ~
“VALENTINES GONE BAD“
Part 1:
15 AMRAP
7 Push Press 75/115
14 KB Swings 35/53
21 Air Squats
partner 1 completes a full rnd while partner 2 completes as many sit ups as possible.. then switch
** score rnds, Reps & Sit ups
rest 5:00
Part 2
10 AMRAP- partners split reps
4-8-12-16-20... increasing reps
Box Jump Overs
Pull ups
REST 4:00
in 5:00 mins each athlete finds a 2 rep Hang Clean. Only 1 athlete working at a time
Rest 3:00
Part 4 (Cash Out)
3:00 Max Cal on Bike!