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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!

Saturday December 1, 2018

‘Ripe Tide’

AMRAP 3
Calorie row
Rest 1 minute
AMRAP 9
30 Deadlift 135/95
20 Jerks 135/95
30 Lateral bar over burpees
Rest 1 minute
Calorie Bike