Wod

Thursday May 23, 2019

‘Marathoner’

AMRAP 40
15 mile Bike or 10k Row

Wednesday May 22, 2019

Strength

1 Hang power clean + 2 Push presses

‘Top Toner’

AMRAP 10
3,6,9,12..so on
Hang power clean 115/75
Push Press 115/75
Ring dips

Tuesday May 21, 2019

‘Grinder’

AMRAP 18
80/50 Calorie row
70 Kettlebell swings 53/35
60 Burpees
50 Box jumps 24/20
40 Hand release Push ups
30 Pull ups

Monday May 20, 2019

Strength

1 Power snatch + 2 Overhead squats

‘Heavy Nancy’

AMRAP 13
400 Meter run
9 Overhead Squats 135/95

Sunday May 19, 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 May 18, 2019

‘Bike Off’

5 rounds of

2 minutes on/ 2 minutes off

6 Deadlifts 275/185

9 Strict handstand push ups

Max effort Bike calories in remaining time

Friday May 17, 2019

Weightlifting

Power clean
Heavy single

‘Big 3’

For time (15 cap)
3 rounds of
40 Wall balls 20/14
20 Toes to bar
10 Power Cleans 185/125

Thursday May 16, 2019

‘Power House’

20 rounds of
30 seconds on/ 1 minute off
Bike, Row, Ski

Wednesday May 15, 2019

‘Murph P.T. V2’

5 Rounds of
4 Minutes on/ 2 minutes off
4oo Meter run
Max Effort Rounds of ‘Cindy’ In remaining time.
Cindy = 5 Pull ups, 10 push ups, 15 squats.
Wear a 20/14# weight vest if you got it!

Tuesday May 14, 2019

Strength

1 Strict press + 1 Push press + 1 Push Jerk

‘Push Pop’

For time (15 Cap)
50/35 Calorie bike
then
5 rounds of
12 Push jerks 135/95
10 Burpee box jumps 24/20

Monday May 13, 2019

Strength

Front Squat
Heavy triple

‘Old Friends’

AMRAP 10
45 Double unders
15 Front squats 95/65
3 Rope climbs 15′

Sunday May 12, 2019

***We are closed today for Mother’s day***

Happy Mother’s to all the Moms at CFL!!!

Saturday May 11, 2019

We will be closed on Mothers’ Day this Sunday

‘After Burn’

AMRAP 16
9 Push press 115/75
200 Meter run
27 Wall balls 20/14
200 Meter run

Friday May 10, 2019

Weightlifting

Hang squat snatch (Above the knee)
Heavy single

‘Amanda’

For time (12 cap)
9-7-5
Muscle ups
Squat snatch 135/95
Or
13-11-9
Burpee pull ups
9-7-5
Squat snatch 95/65

Thursday May 9, 2019

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

‘Bring A Friend Day’

AMRAP 25
50 Calorie row
100 Sit ups
50 Lunges
100 Squats
50 Push ups

*With a partner split reps anyway.

Wednesday May 8, 2019

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

‘Rep Ascender’

For time (22 cap)
9-12-15-18-21
Hang Power Cleans 95/65
Push jerks 95/65
Box Jump overs 24/20
*400 Meter run between rounds. For a total of 4 runs.

Tuesday May 7, 2019

‘Kettle Up’

5 rounds of
2 minutes on/ 2 minutes off
15/10 Calorie bike
12 Kettlebell snatches 53/35 (6L/ 6R)
Max effort Double Unders I.R.T.

Monday May 6, 2019

Strength

Squat clean Thruster

‘Jackie’

For time (12 cap)
1000 Meter Row
50 Thrusters 45
30 Pull ups

Saturday May 4, 2019

‘Partner Up’

AMRAP 15
10/8 Calorie bike partner holds barbell overhead 95/65
12 Front Squats partner holds barbell in front rack 95/65
14 Push ups partner holds plank in top of push up position
400 meter run with 45/35 plate both partners run at the same time carrying 1 plate between them.

*Partner 1 will complete the reps while partner 2 does the holds. Once partner 1 completes the reps they switch. Both partners complete the reps before moving on to the next movement.