Wod

Saturday October 21, 2017

Weightlifting

‘Grim Gripper’

For time (12 cap)
18-15-12-9-6
Power clean 95/65
Jerk 95/65
*1 rope climb after each round; including after round of 6.

**We have special hours this Saturday (10/21), there will be a 7:30am and 8:30am Class only! We hope to see everyone down at the Fitness for Fire relief from 8-2pm!**

Friday October 20, 2017

Strength

Single arm Framer carry
50′ heavy carry
*No more than 3 trips

‘Gasper’

AMRAP 18
400M Run
30 Wall balls 20/14
30 Knees to elbows

**We have special hours this Saturday (10/21), there will be a 7:30am and 8:30am Class only! We hope to see everyone down at the Fitness for Fire relief from 8-2pm!**

Thursday October 19, 2017

‘iPood’

5 rounds of
1 minute at each station
Row or bike
Goblet squats 70/44
Double unders
Kettle bell swings 70/44
Rest

Wednesday October 18, 2017

Gymnastics Conditioning

EMOM 9
M1: 10 Arch/ hollow swings
M2: 30 second handstand hold
M3: 30 second L-sit

‘Monkeying Around’

For time (15 cap)
5 rounds of
10 handstand push ups
10 Box jumps 24/20
10 Pull ups

Tuesday October 17, 2017

Weightlifting

Power snatch + hang squat snatch

‘Earn It’

5 rounds of
2 minute on/ 2 minute off
20/15 Cal row
10 Snatches 95/65
Max effort Bar facing burpees

Monday October 16, 2017

Strength

Front squat
2-2-2-2-2

‘Basic’

For time (11 cap)
18-15-12-9-6
Deadlift 95/65
Front squat 95/65
Push press 95/65

Sunday October 15, 2017

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!

*** Just as a reminder there is no longer a 8AM on Sundays!***

Saturday October 14, 2017

Strength

Single leg RDL
8-8-8

‘Leg Lock’

AMRAP 12
50’ Single arm dumbbell overhead walking lunge 50/35
50 Double unders
50’ Single arm dumbbell overhead walking lunge 50/35
50 Air squats

Friday October 13, 2017

Weightlifting

2 Hang Power cleans + 2 Jerks

‘Road Runner’

AMRAP 9
15 Toes to bar
10 Hang cleans 115/75
5 Jerks 115/75
Rest 1 (9:00-10:00)
For time
1 Mile Run

Thursday October 12, 2017

‘Bring a Friend day’

AMRAP 20
200M row
10 Russian kettle bell swings
15 Sit ups
*Alternating movements

**Today is bring a friend day! All classes are free!**

Wednesday October 11, 2017

Strength

Press
2-2-2-2-2

‘High-n-Low’

For time (14 cap)
5 Rounds of
20 Wall balls 20/14
10 Burpee box jumps 24/20

**We are still getting everyone put up on our new member board that Mary put together for us!! So if you are not up there just let us know so we can get everyone!**