8:30 Class with Coach Shallon
Skill ~ Pull up/CTB pull up/MU progressions
Wod ~
3-6-9-12-15-12-9-6-3
Clean & Jerk (95/135)
Burpee
Knee 2 Elbow
Cal Bike
8/16/19
Class Times 5:15/8:30 & 6:00
Mod ~ Split Jerk
Wod ~ 10:00 AMRAP
100m sprint
12 Thrusters 55/75
36 DU
then in 6:00 find a 1 rep max Cluster
8/15/19
Class Times 4:30/5:15/8:30 & 6:00
7:00pm ~ Yoga
Mod ~ Snatch
Wod ~ Team 3
20:00 AMRAP
Athlete 1 ~ 400m Row
Athlete 2 & 3 Split reps
10 Tire Flips
20 Pull Ups
30 Power Snatch (75/115)
40 KB Swings (35/53)
** score total meters rowed and rounds/reps
8/14/19
Class Times 4:30/5:15/7:00/8:30 & 4:00/6:00/7:00
7:00 am ~ CFE
10:00 - Kids
11:00 - Teens
4:00 - Open
CF
Skill ~ Handstand Walk
Mod ~ Power Cleans
Wod “Block Buster”
5:00
Buy In 30/22 Cal Bike
Amrap Chief in remaining time
5:00 - Rest
5:00 Amrap
25/18 Cal Bike
Amrap Chief in remaining time
Rest 5:00
15/10 Cal Bike
AMRAP Chief in remaining time
** Chief = 3 Power Cleans 6 Push ups 9 air Squat
CFE ~ “Petersons Ghost”
8/13/19
Class Times 4:30/5:15/8:30 & 6:00/7:00
7:00pm ~ CFE/Open Gym
CF:
Mod ~ Shoulder & Bench Press
Wod ~ 3 RFT
400m Run
20 Burpee Box Jump Overs (20/24)
CFE ~
Death By 10m Sprint
Then
30-20-10
Cal Bike
Russian KB Swings
Superman
8/12/19
Class Time 5:15/7:00/8:30 & 4:00/6:00/7:00
7:00am CFE
10:00 - Kids
11:00 - Teens
CF ~
Mod ~ Deadlift
Wod ~ 14:00 AMRAP
14 Wallballs (14/20)
7 TTB
14 WB
7 DL (155/205)
CFE ~
800 run
8 push up
8 Bench lunge
1200 run
12 push up
12 lunge
1600 run
16 push up
16 lunge
1200 run
12 push up
12 Lunge
800 run
8 push up
8 lunge
8/10/19
8:30 Class with Coach Andrea
Mod: EMOM 9 ~ Cleans
Wod: 3 RFT
800 run
80 DU
21 Push Jerks (80/115)
8/9/19
Class Times 5:15/8:30 & 6:00
Mod: Death by Hang Snatch & Sit ups
Wod: 12:00 AMRAP
21 KB Swings 35/53
14 Lateral Burpee
7 Ring Dips
8/8/19
Class Times 4:30/5:15/8:30 & 6:00
7:00pm Yoga
Mod - Front/Back Squat
Wod
60 DB Snatch
50 DB Box step up
40 Power Cleans 65/95
30 Pull ups
20 OHS
10 HSPU
30 DB Snatch
25 DB Box step up
20 Power Cleans 85/125
15 Pull up
10 OHS
5 HSPU
8/7/19
Class Times 4:30/5:15/7:00/8:30 & 4:00/6:00/7:00
7:00am - CFE
10:00 - Kids
11:00 - Teens
4:00 - Open
CF ~
Mod: EMOM 7
Hang Squat Clean & Jerk
Wod: Partner Row
each partner will complete 4 Rnds, alternating
500m row x 4
$$$ 5th rnd $$$
accessory work: accumulate 1:30 L-Sit hold
CFE ~
3 x 400 (1:00 rest)
6 x 100 (:30 rest)
3 x 400 (1:00 rest)
then
20-15-10-5
DB Russian KB swings
sSit up
Hanging knee raise
8/6/19
Class times 4:30/5:15/8:30 & 6:00/7:00
7:00 ~ CFE / Open
CF ~
Skill - TTB
Mod - Press Complex
Wod
3 RND
10/15 Cal bike
20 1 arm DB Hang Clean & Jerk (35/20)
directly into
3 Rnds
100m sled drag
20 KB Deadlifts 35/53
CFE ~
Every 8:00 x 5
800. Run
15 air squats
10 burpees
8/5/19
Class Times 5:15/7:00/8:30 & 4:00/6:00/7:00
7:00 am CFE
10:00 - Kids Class
11:00 - Teens
CF:
Mod: Snatch
Wod: 5 RFT
3 rope climb
15 Front Squats 75/115
60 DU
CFE -
35/50 Cal Row
3 Rnds Kelly
35/50 Cal Row
Kelly = 400 run
30 WB
30 BJ
8/3/19
8:30 Class with Coach Stacy
BRING FRIEND DAY
Mod: Shoulder Press
Wod: 3:00 x 5 (1:00 rest btw Rnds)
20 DB Snatch (35/50)
20 Sit ups
20 DB Reverse Lunge
20 DU
8/2/19
Class Times 5:15/8:30 & 6:00
Partner WOD ~
1 Mile Run (complete together)
10 Rnds
12 Thrusters 65/95
12 Pull ups
12 Burpees
** Split reps with partner
accessory strength ~
4 Rnds
5 Turkish Get up each arm
10 GHD Sit ups
7/31/19
Class Times 4:30/5:15/8:30 & 6:00
NO 7:00pm YOGA
Mod: Push Press
Wod 7:00 AMRAP
7 DL (65/95)
7 Hang Cleans
7 Push press
** Everytime you drop the bar 5 burpees
Rest 3:00
5:00 AMRAP
5 DL (80/115)
5 Hang Cleans
5 Push Press
Everytime you drop bar 3 Burpees
7/31/19
Class Times 4:30/5:15/7:00/8:30 & 4:00/6:00/7:00
7:00am - CFE in showboat park
10:00 am - Kids Class
11:00am - Teens Class
4:00 - Open Gym
CF:
Gymnastic Skill Work: Pull-up/ Butterfly Pull-up/ Muscle up progressions
Mod: EMOM 5
5 TNG Squat Snatches
Wod: 5 RFT
10 Power Snatch (65/95)
10 Box Jump Overs (20/24)
CFE ~ Long Intervals in Showboat Park meet down in flats by goes ball diamond
7/30/19
Class Times 4:30/5:15/8:30 & 6:00/7:00
7:00pm - Open/CFE
CF:
Mod: Bench Press & Back Squat
Wod: 15:00 AMRAP
100m Sled Drag
12 Sumo DL (95/135)
6 D-Ball Ground Over Shoulder
CFE:
800 Run
25 Lunge
25 Burpee
25 Air Squats
25 Russian Twist
1600 Run
25 Lunge
25 Burpee
25 Air Squats
25 Russian Twists
800 Run
7/29/19
Class Times 5:15/7:00/8:30 & 4:00/6:00/7:00
7:00am - CFE
10:00 am - Kids
11:00am - Teens
4:00 - Open Gym
CF:
Mod: 9:00 Time cap
Complete 50 Power Cleans (105/155) beginning with 5 TTB at top of each minute
Wod: (FF)
21-18-15-12-9-6-3
WallBalls (14/20)
KB Swings (35/53)
**200 run in between each set
CFE:
3 Rnds
2x100m Sprint (:15)
2x 300m Sprint (:30)
Rest 3:00 in between
Then 21-15-9
Reverse Hypers
Plank Shoulder taps
weighted hip raises
crunches
7/27/19
8:30 class with Coach Paige!
Mod: DeadLifts
Wod:
0:00-5:00 Amrap Cindy
5:00-10:00 30 Clean & Jerks (95/135)
Max DU in remaining time
10:00-15:00 Amrap Cindy
15:00-20:00 30 Snatch (95/135)
Max DU in remaining time
Cindy = 5 pull ups
10 Push Up
15 Air Squat
7/26/19
Class Times 5:15/8:30 & 6:00
Mod: Front/Back Squat
Wod: Every 3:00x5
18/15 Cal Row
12 WallBalls (14/20)
3 Power Cleans 135/185
