Wod

Wednesday January 16, 2019

‘Iron Robot’

For time (14 cap)
1000 Meter row
Then
21-15-9
Shoulder to overhead 95/65
Bar facing burpees
Sumo deadlift high pull 95/65

Tuesday January 15, 2019

‘Bike N Bell’

5 rounds of
2 minutes on/ 2 minutes off
15/10 calorie bike
15 Kettlebell swings 70/44
Max effort Sit ups I.R.T.

Monday January 14, 2019

Weightlifting

1 Hang power clean + 2 Thrusters

‘Windbreaker’

AMRAP 15
9 Hang power cleans 75/55
12 Thrusters 75/55
15 Box jump overs 24/20

Sunday January 13, 2019

General Warm up

Run or Row 3 minutes to warm up body and muscles.

Mobility and Maintenance

1-2 Thoracic Mobility drills and Stretches 5-10 minutes.
1-2 Upper Extremity Mobility drills and Stretches 5-10 minutes.
2-3 Lower Body Mobility drills and Stretches 10-12 minutes

Cardio Work

Cardio intervals, these can be done at moderate pace to just get sweat in or these can be done at a HARD effort.  It’s up to you!
*We take recovery seriously at CFL, Sundays will be Mobility in Maintenance and optional Cardio.  You work hard during the week come in and learn how to recover!

Saturday January 12, 2019

‘You go, I go’

For time (30 cap)
2 rounds of:
30/20 Calorie bike partner does double kettlebell deadlift hold 70/44
35 Goblet squats partner holds kettlebell at chest 70/44
40 Push ups partner hold plank at top of push up position
45 Double unders partner rests

*Partner 1 will complete the reps partner 2 does the holds; Once all the reps are completed, partner 2 will complete the reps while partner 1 does the holds. Once both partners have completed all the reps then move on to the next movement.

Friday January 11, 2019

‘Principals’

For time (15 cap)
5 rounds of
10 Handstand push ups
10 Deadlifts 185/125
20 Wall balls 20/14

Thursday January 10, 2019

**Today is bring a friend day, all classes are free for friends and family**

’Bring a friend day’

AMRAP 25
200/150 meter row
10 sit ups
5 Single kettlebell box steps up 44/25# (20” box)
*Alternating movements.

Wednesday January 9, 2019

Weightlifting

Squat snatch
2-2-2-2-2
*Touch and go

‘Around the Bar’

AMRAP 10
10 Chest to bar pulls
10 Squat snatches 95/65
10 Chest to bar pulls
10 Squat snatches 135/95
10 Chest to bar pulls
10 Squat snatches 155/105
10 Chest to bar pulls
10 Squat snatches 175/115
10 Chest to bar pulls
Max effort  Squat snatches 195/125 I.R.T.

Tuesday January 8, 2019

‘Pumped Up’

AMRAP 3
Calories Bike
Rest 1
AMRAP 6
15 Ring dips
21 Kettlebell swings 53/35
Rest 1
AMRAP 3
Calorie Bike

Monday January 7, 2019

‘Pull Cycle’

5 rounds of
2 minutes on/ 2 minutes off
20/15 Calorie row
10 Hang power clean and Jerk 115/75
Max effort Bar facing burpees I.R.T.

Saturday January 5, 2019

‘Frozen Tundra’

For time (22 cap)
3 rounds of
400 meter run
21 Wall balls 20/14
18 Dumbbell snatches 50/35
15 Box jump overs 24/20
9 Toes to bar

Friday January 4, 2019

Strength

2-2-2-2-2
Strict Press

‘Top Heavy’

AMRAP 12
10 Strict Press 95/65
15 Kettlebell swings 53/35
20 Hand release push ups

Thursday January 3, 2019

‘Power Hour’

30 rounds of
30 seconds on/ 30 seconds off
Row or Bike

Wednesday January 2, 2019

Strength

Back Squat
2-2-2-2-2

‘Double Back’

AMRAP 7
15 Back Squat 95/65
45 Double unders

*Back Squats from floor.

Tuesday January 1, 2019

HAPPY NEW YEAR FROM CFL!!

Just as a reminder we will be closed today. Normal schedule on Wednesday 1/2/2019.