Wod

Saturday December 15, 2018

‘Marathon Helen’

AMRAP 18
600 Meter run
12 Strict Pull ups
36 Kettlebell swings 53/35

Friday December 14, 2018

‘Dirty 30’

For time (14 cap)
30 Squat snatches 75/55
15 Burpee box jumps overs 24/20
30 Overhead squats 75/55
15 Burpee box jump overs 24/20
30 Thrusters 75/55
15 Burpee box jumps 24/20

Thursday December 13, 2018

**Today is Bring a Friend day, all classes are free for friends and family!**

‘This or That’

Every 4 minutes for 28 minutes (7 sets)
500 meter row + 10 hollow rocks
30/20 cal bike + 10 hollow rocks
400 meter run + 10 hollow rocks

Pick one or mix it up each round.

Wednesday December 12, 2018

‘Golden 50’

For time (15 cap)
50 Hand release Push Ups
50 Deadlifts 95/65
50 Push press 95/65
50 Calorie Row
50 Ring dips

Tuesday December 11, 2018

‘Killer Kettle’

AMRAP 20
8 kettlebell snatches 53/35 (right arm)
100 meter kettlebell carry (right arm)
8 Kettlebell snatches 53/35 (left arm)
100 meter kettlebell carry (left arm)
400 meter Run

Monday December 10, 2018

Weightlifting

Squat Clean

‘Ab Ripper X’

AMRAP 12
35 Double unders
14 Toes to bar
7 Squat Cleans 135/95

Sunday December 9, 2018

*** We are closed Sunday Oct. 9th***

Saturday December 8, 2018

**Reminder our Holiday party is Saturday at 7pm!**

***We will be closed Sunday the 9th***

‘Punisher #3’

AMRAP 14
50 Calorie row
40 Kettlebell swings 53/35
30 Box jumps 30/24
20 Snatches 115/75
10 Muscle ups

*35/25 Calorie Bike can be subbed for row.

Friday December 7, 2018

Weightlifting

Squat clean thruster

‘Thruster Dash’

For time
800 Meter run
30 Thrusters 135/95
800 Meter run

Thursday December 6, 2018

‘Casual Cardio V2’

EMOM 30
M1: 15/12 Calorie Bike
M2: 20 sit ups
M3: 200M run

Wednesday December 5, 2018

Strength

Weighted Pull ups
5-3-3-1-1-1

‘Single Double’

AMRAP 12
21 Double Unders
7 Single arm dumbbell push press 50/35 (Right Arm)
21 Double Unders
7 Single arm dumbbell push press 50/35 (Left Arm)
21 Double Unders
14 Ring Dips

Tuesday December 4, 2018

Strength

Back Squat
5-3-3-1-1-1

‘Kettle Cuffed’

AMRAP 7
10 Kettlebell squat cleans 53/35
25′ Front rack lunge with kettlebell 53/35
10 Box jumps overs 24/20
25′ Front rack lunge with Kettlebell 53/35

Monday December 3, 2018

‘Deception’

For time (16 cap)
4 rounds of:
18 Wall balls 20/14
15 Hang cleans 95/65
12 Bar facing burpees
9 Toes to bar
*compare to 4/12/17

Sunday December 2, 2018

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!