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Wednesday October 31, 2018

Gymnastic Conditioning

EMOM 9
M1: 20 Second Handstand Hold
M2: 20 Second Supinated Grip Haning L- Sit
M3: 20 Second Superman Hold

 

‘7s Up’

AMRAP 14
7 Burpees
14 Wall balls 20/14
35 Double Unders

Tuesday October 30, 2018

‘Barbell Gymnastics’

AMRAP 4
12 Deadlifts 135/95
9 Hang Cleans 135/95
6 Jerks 135/95

Rest 2 Minutes

AMRAP 4
6 Pull ups
9 Push ups
12/8 Cal Bike

Rest 2 Minutes

AMRAP 4
12 Deadlifts 135/95
9 Hang Cleans 135/95
6 Jerks 135/95

Rest 2 Minutes

AMRAP 4
6 Pull ups
9 Push ups
12/8 Cal Bike

Monday October 29, 2018

Strength

Back Squat
3-3-3-3-3
*Build to a heavy 3 rep

‘Burn Out’

For time (10 cap)
3 rounds of:
400 Meter run
20 Back squats 95/65

*Squats from the floor.

Saturday October 27, 2018

 

 

***Just as a reminder we are closed today! October 10/28***

Saturday October 27, 2018

**All Classes are Free today for Friends and Family!**

***Sunday 28th we will be closed!!***

‘Bring A Friend Day!’

AMRAP 20
With a partner split reps anyway, complete one movement before moving on.
50 Calorie row
100 Push ups
50 Calorie row
100 Sit ups
50 Calorie row
100 Dumbbell step up and overs (35/25#) 20″
50 Calorie row
100 Pull ups

 

Friday October 26, 2018

‘Classic Countdown’

For time (18 cap)
3 rounds of
50 Double Unders
40 Wall balls 20/14
30 Kettlebell swings 53/35
20 Push press 95/65

Thursday October 25, 2018

‘Sampler Plater’

Every 3 minutes for 27 minutes (9 sets)

3 rounds of:
400 meter run
10 hollow rocks

3 rounds of:
500 meter row
20 second plank

3 rounds of:
25/20 calorie bike
12 Russian twists with med ball

 

 

Wednesday October 24, 2018

‘Pull Pork’

5 rounds of
1 minute at each station
Row for calorie
Rope Climb
Burpee box jump over 24/20″
Sumo deadlift high pull 95/65
Rest

Tuesday October 23, 2018

‘Back to the Bike’

AMRAP 13
50/40 Calorie bike
40 Knees to Elbow
30 Overhead squats 115/75
20 Knee to elbow
10 Overhead squats 115/75
Max Effort Calorie bike I.R.T.

Monday October 22, 2018

Weightlifting

Clean and Jerk
2-2-2-2
*Touch and Go

 

‘Run Cycle’

For Time (12 cap)
800 Meter run
30 Clean and Jerk 135/95
800 Meter run

 

Saturday October 20, 2018

Our In-House Halloween Throwdown happens TOMORROW!

8AM: EVERYONE needs to be there! Workout 1 will start after a brief explanation and warm up.
We will wrap up around 10-1030 am.

We will NOT have regular class schedule- NO 8am, 9am or 10am class.

Make sure to wear your best costume!
*Gym will be closed to those not in the event.

*If you are not on a team but want to participate, come down at 8am in costume and we will put you on a team in the morning!

Friday October 19, 2018

**Saturdays Halloween Throw Down will begin at 8am and go til 10am, gym is closed to anyone not on a team, Follow @cf_livermore for clues on the workouts!**

 

‘Bridge To Far’

AMRAP 12
500 Meter run
50 Box jumps 24/20
50 Hang Cleans 75/55
50 Wall balls 20/14
50 Double unders
50 Push press 75/55
50 Calorie row

Thursday October 18, 2018

‘Time Race’

5 Rounds of
1 minute on/ 1 minute off
Bike for calories
5 rounds of
:30 seconds on/ :30 seconds off
Bike for calories

Rest 5 Minutes 

5 Rounds of
1 minute on/ 1 minute off
Row for calories
5 rounds of
:30 seconds on/ :30 seconds off
Row for calories

Wednesday October 17, 2018

**Reminder this Saturday 10/20 is the Team Halloween Throw Down!! There will be no classes on Saturday.**

Strength

Deadlift
3-3-3

 

‘Quick Burn’

For time (12 cap)
800 Meter run
30 Deadlifts 225/155
800 Meter run

Tuesday October 16, 2018

‘Squatty Potty’

For time (15 cap)
21-15-9-6-3
Front Squat 135/95
Bar facing burpees
Pull ups

Monday October 15, 2018

Strength

2 Push press + 3 Push jerks
*From rack

 

‘Push Happy’

AMRAP 12
50/40 Calorie row
40 Push jerks 95/65
15 Ring dips
30 Push press 95/65
15 Ring dips
20 Strict press 95/65
15 Ring dips

Saturday October 13, 2018

‘Gladiador’

For time (35 cap)
5 Rounds of
400 Meter run
30 Wall balls 20/14
10 Burpee pull ups

Friday October 12, 2018

‘Power Bike’

5 rounds of:
2 minutes on/ 2 minutes off
15/10 calorie bike
7 Power cleans 135/95
Max Effort Deadlifts 135/95 I.R.T.

 

Thursday October 11, 2018

**All classes today a free for friends and family!!**

‘Bring A Friday Day’

AMRAP 25
2000 Meter row
80 Sit ups
40 Lunges
1600 Meter run
40 Lunges
80 Sit ups
*With a partner split reps any way. Complete one movement at a time.

Wednesday October 10, 2018

Weightlifting

1 Hang squat snatch + 1 Squat snatch

 

‘Snatch Wave’

For time (11 cap)
30 Snatches 75/55
30 Double unders
20 Snatches 125/85
30 Double unders
10 Snatches 145/95
30 Double unders
5 Snatches 155/105

Tuesday October 9, 2018

 

‘3 Musketeers’

0:00-5:00
For time
21-15-9
Calorie bike
Box jump overs 24/20
5:00-7:00 
Rest
7:00-12:00
For time
21-15-9
Calorie row
Toes to bar
12:00-14:00
Rest 
14:00-19:00
For time
21-15-9
Kettlebell Swings 70/44
Burpees

Monday October 8, 2018

Strength

Push Press
5-5-5

 

‘Farm Work’

AMRAP 10
7 Dumbbell snatches 50/35
7 Single arm push press 50/35
100 meter single arm farmer carry 50/35
7 Dumbbell snatches 50/35
7 Single arm push press 50/35
100 meter single arm farmer carry 50/35

Saturday October 6, 2018

**Tie Dye Party will start at 8:45am! We will have a few shirts on sale there if you haven’t already ordered yours!!**

Strength

Deadlift
5-5-5
*Build to a challenging set of 5 then start the sets.

 

‘Cement Mixer’

Every 3 minutes for 5 sets
6 Deadlifts 225/155
200 Meter sprint

Friday October 5, 2018

‘Franervals’

5 rounds of
2 minutes on/ 2 minutes off
15 Thrusters 75/55
12 Pull ups
Max effort bar facing burpees I.R.T.

Thursday October 4, 2018

‘Core-dio’

EMOM 40
M1: 15/12 Calorie row
M2: 30 second Plank
M3: 15/10 Calorie bike
M4: Rest

 

Wednesday October 3, 2018

‘Mini Chipper’

AMRAP 15
3 Power cleans 135/95
5 Handstand push ups
7 Box Jump overs 24/20
9 Toes to bar

Tuesday October 2, 2018

‘Satan’s Cycle’

AMRAP 3
Bike for Calories
Rest 1 
ARMAP 6
4 Power snatch 115/75
6 Wall balls 20/14
Rest 1 
AMRAP 3
Bike for calories

Monday October 1, 2018

Strength

Back Squat
5-5-5
*Build to a challenging set of 5, then start your working sets.

 

‘Cardio Quickie’

For time (10 cap)
7 Rounds of
35 Double Unders
200 Meter run