Class Times 5:15/8:30 & 4:00/6:00
4:00 ~ Open Gym/CF Class
5:00 ~ Kids Class
Mod ~ Back Squat
Wod ~ 12:00 AMRAP
5 HSPU
10 Overhead Squats 65/95
15 DeadLifts
Part Core Accessory Work
Saturday morning class at 7:30 & 8:30 with Coach Paige
Mod ~ Power Clean Barbell cycling
Wod 20:00 Amrap
200 m row
1 Rnd Chief
200m Row
2 Rnd Chief
continue with this pattern until time expires
CHIEF =
3 Power Clean 95/135
6 Push Up
9 Air Squats
1/24/20
Class Times 5:15/8:30 & 6:00
Wod ~ Team of 3 (35:00 time cap)
50/60 cal bike
75 Thruster 65/95
75 Power Snatch
50/60 Bike
60 Bench Press 75/115
60 Hang Cleans
50/60 Bike
45 Thruster 75/115
45 Power Snatch
50/60 Bike
30 Bench Press 95/135
30 Hang Cleans
50/60 Bike
15 thrusters 95/135
15 Power Snatch
1/23/20
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00
Mod ~ 6:00 Ladder
1 Pull up + 1 Push Press (55/75)
adding a rep each time
Wod EMOM 21
Min 1 ~ 12 (10m Sprints)
Min 2 ~ 10 DB Box Step Overs (25/40)
Min 3 ~ 5 Front Squats (115/165)
1/22/20
Class times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open Gym
5:00 ~ Kids Class
7:00 ~ Oly Class
Mod ~ DeadLift
Wod
800m row
then 2 Rnds
50 DU
40 DB Alternating lunges (35/50)
30 Weighted or GHD Sit ups
20 DL 115/165
10 HSPU
then
800m Row
1/21/20
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00
Mod ~ Every :90 x 5
3 Power Cleans + 1 Split Jerk
Wod ~ 3 Rnds
2:00 ~ 8/10 Cal Bike then
Max Clean & Jerks (105/155)
Rest 2:00
2:00 ~ 15 Bar Facing Burpee
Max Snatch (75/115)
Rest 2:00
Gymnastic Skill Work ~
1/20/20
Class Times 5:15/8:30 & 4:00/6:00
4:00 ~ Open Gym/ CF Class
5:00 ~ Kids Class
Mod ~ Back Squat
Wod ~ 21-15-9
Box Jump Over (20/24)
Hang Squat Clean (65/95)
TTB
Sumo DL High Pull (65/95)
KB Swings (53/70)
Saturday morning class with Coach Rolfe at 7:30 or 8:30
“Filthy 50” ~ Classic CF Bench Mark with a Twist (30:00 Time Cap)
50 box-jumps (20/24)
50 jumping pull ups
50 1-pood kettlebell swings (26/35)
50 step walking lunge
50 knees to elbows
50 push-presses (30/45)
50 back extensions
50 wall-ball shots (14/20)
50 burpees
50 double-unders
Top of every minute complete 1 Power Clean
Masters/LV 1 = 30 reps and 1 Power Clean every 2:00
1/17/20
Class Times 5:15/8:30 & 6:00
Mod ~ Push Press + Jerk
Wod ~ 3 RFT
800m row
16 Sumo DL
3 Rope Climbs
1/16/20
Class times 4:30/5:15/6:15/8:30 & 4:00/6:00
Mod ~ Overhead Squat
Wod Every 4:00 x 5
40 DU
12 Snatch 55/75
20 Wallballs
Accessory Work
3 sets
:30 L-sit hold
10 Back ext
:30 handstand hold or 25’ handstand walk
10 Rollouts
1/15/20
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open gym
5:00 ~ kids Class
7:00 ~ Oly Class
Gymnastic Skill Work ~ TTB
Mod ~ DeadLift
Wod ~
18-15-12-9-6 Bench Press (85/125)
6-9-12-15-19 Burpee Box Jump Over (20/24)
1/14/20
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00
Mod ~ EMOM 12:00
5 Hang cleans + 6 Front rack Lunges + 7 S2O
Wod ~ 7 Rnds (:90 rest between rnds)
300/250 Row
12/10 Cal Bike
6 Devil Press (25/40)
1/13/20
Class Times 5:15/8:30/4:00 & 6:00
4:00 ~ Open Gym
5:00 ~ Kids CF
Mod ~ Back Squats
Wod ~ 16:00 AMRAP
1 Rnd of Mary
3 Bear Complex (95/135)
Mary =
5 HSPU
10 Pistols
15 Pull ups
1/11/20
7:30 AND 8:30 class with Coach Josh ! Come on in and get your sweat in before the storm hits!!
WOD ~ Team of 3 - 35 minute time cap 30/40 cal on bike
60 Wallballs
60 power clean 105/ 155
60 pull ups
60 push jerks
60 box jumps
30/40 cal on bike
60 box jumps
60 push jerks 85/135
60 pull ups
60 power clean
60 wall balls
30/40 cal on bike
Accessory work if time: 3 rounds 20 GHD sit-ups 15 weighted hip raises 10 ring dips 5 candlesticks
1/10/20
Class times 5:15/8:30 & 6:00
Wod ~ 100 Thrusters (65/95)
beginning at 1:00 Complete 1 Burpee, each minute add an additional Burpee
Endurance ~ Team 3 Rowing Sprints
1/9/20
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00
Mod ~ Power Clean
Wod ~ 15:00
75 DU
20 DB Snatches 35/50
10 Power Cleans
** increase loading after each rnd completed
rnd 1 ~ 95/135
rnd 2 ~ 105/145
rnd 3 ~ 115/155
rnd 4 ~ 125/165
rnd 5 ~ 135/185
Gymnastic Skill Work
pull-up/ CTB butterfly / MU progressions
1/8/20
Class Times 4:30/5:15/8:30/4:00/6:00
Mod ~ Push Press
Wod ~ 2 RFT
15/20 Cal Bike
15 Right atm DB push press (25/40)
15/20 Cal Bike
15 Left DB Push Press
Then
2 Rnds
500 m Row
20 MB Cleans (14/20)
50 OH Lunge (55/75)
1/7/20
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00
Mod ~ Snatch
Wod ~ 6:00 AMRAP
6 OHS 75/115
6 Box Jump Overs 20/24
6 TTB
Rest 3:00
6:00 AMRAP
3 Hang Squat Snatch
6 Box Jump Overs
9 TTB
1/6/20
Class Times 5:15/8:30/4:00/6:00
4:00 ~ Open Gym
5:00 ~ Kids Class
Mod ~ DeadLift & Strict Pull ups
Wod ~ For time (15:00 time cap)
18-15-12-9-6-3
Deadlift (75/115)
KB Swing (35/50)
Push Up
1/4/20
7:30 CF class with Coach Lisa
8:30 Bring A. Friend Day
Mod ~ Press Complex
Wod
7:00 AMRAP
20 DU
4 Devil Press (35/50)
rest 3:00
5:00 AMRAP
20 DU
8 Alt. DB Snatch
