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Wod

Thursday May 31, 2018

‘Step up Aerobics’

4 rounds of:
1 minute at each station
Burpees
Row for Calories
Dumbbell step ups  35/25
Double Unders
Rest

Wednesday May 30, 2018

‘Increased D.T.’

Amrap 3
12 Deadlifts 115/75
9 Hang cleans 115/75
6 Jerks 115/75
Rest 2
Amrap 4
12 Deadlifts 135/95
9 Hang cleans 135/95
6 Jerks 135/95
Rest 3
Amrap 5
12 Deadlifts 155/105
9 Hang cleans 155/105
6 Jerks 155/105

Tuesday May 29, 2018

‘Row plank’

10 Rounds (each) of
1 minutes of Rowing for cals
15 second transition
30 second Sit ups
15 second transition

With a partner or solo, score is total calories rowed.
*Row can be subbed for bike.

Monday May 28, 2018

 **Classes at 8, 9 and 10am only today!**

‘Murph’

1 Mile run
100 pull ups
200 push-ups
300 squats
1 Mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Saturday May 26, 2018

**All classes are Free tomorrow for friends and family**

‘Bring A Friend’

AMRAP 30
In teams of 2 or 3
200 Double unders
100 Sit ups
2000 Meter Row
100 Sit ups
400 Meter Farmer carry 70/44

*Split reps anyway, 1 set of kettle bells per team.

 

Friday May 25, 2018

Strength

Front Squat
2-2-2-2-2

 

‘Midline Maker’

AMRAP 7
3,6,9,12,15..ect
Front squat 115/75
Toes to bar

Thursday May 24, 2018

‘Row A Thon’

With a running clock
0:00-10:00
5 rounds of:
1 minute on/ 1 minute off
For max cals

10:00-20:00
10 rounds of:
30 seconds on/ 30 seconds off
For max cals

20:00-30:00
5 rounds of:
1 minute on/ 1 minute off
For max cals

 

Wednesday May 23, 2018

‘Kettle – Hell’

For time (18 cap)
10 Kettle bell swings 53/35
15 Box Jump overs 24/20
20 Kettle bell swings 53/35
15 Box Jump overs 24/20
30 Kettle bell swings 53/35
15 Box Jump overs 24/20
40 Kettle bell swings 53/35
15 Box Jump overs 24/20
50 Kettle bell swings 53/35
15 Box Jump overs 24/20

Tuesday May 22, 2018

Gymnastic Skills

EMOM 9
M1: 20 Handstand hold
M2: 10 Jump Throughs
M3: 20 Second hanging L-sit

‘The one without a Name’

AMRAP 15
200 Meter run
15 Burpees
10 Handstand push ups

Saturday May 19, 2018

‘Shield of Burden’

In teams of 2 or 3

For time (30 cap)
400 Meter run with a plate 45/25
10 Rope climbs
400 Meter run with a plate
60 Overhead lunges with plate
400 Meter run with plate
80 Kettle bell Swings 53/35
400 Meter run with plate
100 Sit ups with plate

*Both partners run but only 1 plate per team, divide reps any way.

 

 

Friday May 18, 2018

‘Chipper Skipper’

For time (15 cap)
50 Double unders
50 Wall balls 20/14
50 Deadlifts 165/105
100 Double unders 
50 Hang snatch 75/55
50 Wall balls 20/14
50 Double unders

Thursday May 17, 2018

‘Cardirow’

0:00-10:00

1 Mile

10:00-15:00

Rest

15:00-25:00

2000 Meter row

Wednesday May 16, 2018

Strength

Strict Press
3-3-3-3-3

 

‘Presto’

AMRAP 14
5 Bar facing burpees
7 Strict press 95/65
9 Hand release push-ups

Tuesday May 15, 2018

Strength

Back Squat
2RM

 

‘Rebounder’

AMRAP 10
200 Meter run
10 Box jumps 24/20

Monday May 14, 2018

Weightlifting

Power Clean
*Touch and go triple

 

‘Grip and Rip’

For time (12 cap)
18-15-12-9-6-3
Power cleans 95/65
Chest to bar pull ups

Saturday May 12, 2018

‘Strong Man’

3 rounds
2 minutes at each station in teams of 2 or 3
Tire Flips
100 Meter run w/ med ball 20/14
Sled box push 45/25 plate
Burpees
Rest

Friday May 11, 2018

Weightlifting

Squat Snatch

 

‘Double Down’

AMRAP 12
5 Squat snatch 115/75
10 Toes to bar
15 Wall balls 20/14

 

Thursday May 10, 2018

***This Saturday 5/12 at 9am we will be having a free rowing seminar, sign up sheet is at the gym!***

**All Classes are free today at CFL for family and Friends!!**

‘Partner Run’

AMRAP 20
400 Meter run
100 Sit ups
400 Meter run
100 Lunges 
400 Meter run
100 Push ups
400 Meter run
100 Squats 

*With a partner.  Partners run together but split reps any way.

Wednesday May 9, 2018

***This Saturday 5/12 at 9am we will be having a free rowing seminar, sign up sheet is at the gym!***

Strength

Push press + Jerks
Heavy Single

‘Jumpy Jerk’

AMRAP 9
10 Jerks 135/95
50 Double Unders

 

Tuesday May 8, 2018

‘Triple Trouble’

0:00-5:00

250/200 Meter row
15 Kettle bell swings 53/35
10 Burpees
15 Kettle bell swings 53/35
250/200 Meter row

5:00-10:00

Rest 

10:00 – 15:00

10 Burpees
15 Kettle bell swings 53/35
250/ 200 Meter row
15 Kettle bell swings 53/35
10 Burpees

15:00 – 20:00

Rest 

20:00-25:00

250/200 Meter row
15 Kettle bell swings 53/35
10 Burpees
15 Kettle bell swings 53/35
250/200 Meter row

Monday May 7, 2018

‘Half -V’

For time (13 cap)
21 Thrusters 115/75
7 Rope climbs
15 Thrusters 115/75
5 Rope climbs
9 Thrusters 115/75
3 Rope climbs

Saturday May 5, 2018

‘Hitch Hiker’

AMRAP 22
400 Meter run
30 Box jumps 24/20
200 Meter single arm farmer carry 70/44 (100M left arm/ 100M right arm)
10 Box jumps 24/20

Friday May 4, 2018

 

‘Tabata Mix’

8 rounds of each movement
Push press 95/65
Kettle bell swings 53/35
Hand release Push ups
Hang cleans 95/65

 

Thursday May 3, 2018

‘Threshold’

15 rounds of
In 30 seconds complete
5 Tuck jumps
10 Plate jumps
Max effort row for meters
*1 minute rest

**If with a partner, Partner 2 starts at 30 second mark.  A new round starts every 90 seconds.

Wednesday May 2, 2018

Midline

Every 1:30 for 3 sets
10 seconds hollow hold
5 V-Ups
5 Knee tucks
6 Jack knifes
10 second hollow hold

‘Slick 60’

AMRAP 12
30 Wall ball 20/14
20 Pull ups
10 Burpees

Tuesday May 1, 2018

‘Heavy Run’

For time (18 cap)
800 Meter run
21 Deadlifts 225/155
600 Meter run
15 Deadlifts 275/185
400 Meter run
9 Deadlifts 315/205