Wod

Wednesday January 31, 2018
Strength
50′ Kettle bell waiters walk
*4 sets, Bottom of the kettle bell faces ceiling.
‘Punisher’
For time (15 cap)
60 Kettle bell swings 53/35
50 Burpees to a 6” target
40 Box Jumps (step down) 24/20”
30 Kettle bell swings 53/35
20 Burpees to a 6” target
10 Box Jumps (step down) 24/20”

Tuesday January 30, 2018
Weightlifting
Power clean
3-3-3-3
*Touch and go
‘Gripper Dipper’
AMRAP 3
Row for calorie
Rest 1
AMRAP 6
10 Power cleans 95/65
12 Strict Ring dips
Rest 1
AMRAP 3
Row for calorie

Monday January 29, 2018
Strength
Thruster
2-2-2-2
*From rack
’11.6 Open’
AMRAP 7
3, 6, 9, 12, 15…ect.
Thrusters 95/65
Chest to bar pull ups

Saturday January 27, 2018
‘Kettle Bell Run’
0:00-5:00
800M Run
Max effort kettle bell swings 53/35 I.R.T.
5:00-7:00
Rest 2 minutes
7:00-11:00
600M Run
Max effort Goblet squats 53/35 I.R.T.
11:00-13:00
Rest 2 minutes
13:00-16:00
400M Run
Max effort Kettle bell swings 53/35 I.R.T.
16:00-18:00
Rest 2 minutes
18:00-20:00
200M Run
Max effort Goblet squats 53/35 I.R.T.
*Score is total kettle bell swings and goblet squats

Friday January 26, 2018
Strength
Dumbbell Bench Press
8-8-8-8
‘Oddities’
For time (12 cap)
21-15-9-6-3
Dumbbell Power clean 50/35
Dumbbell Jerk 50/35
Lunge steps front rack with dumbbell 50/35

Thursday January 25, 2018
‘EMOM’n’
EMOM 30
M1: 250/200 Meter Row
M2: 15 Hollow rocks
M3: 10 Burpees
*Row can be sub for 200 Meter run or 15/12 Cal bike

Wednesday January 24, 2018
Strength
Deadlift
2-2-2-2
‘Open Season’
AMRAP 14
60 Cal row
50 Toes to bar
40 Wall balls 20/14
30 Deadlifts 225/155
20 Ring muscle ups

Tuesday January 23, 2018
Strength
Strict press
1-1-1-1-1-1-1
‘Pushing 50’
For time (12 cap)
5 Rounds
10 Strict press 95/65
10 Push ups
10 Box jump overs 24/20

Monday January 22, 2018
Weightlifting
Snatch
Heavy Single
’14. Run’
Every 3 minutes for 15 minutes
100 Meter Run
30 Double Unders
15 Snatches 75/55
In this weeks episode I sit down with our Member of the month Rachel Bhan’s and we share her weight loss journey. She is a long time member of CFL and there is a lot to be gained for her story!

Saturday January 20, 2018
Weightlifting
2 Power cleans + 2 Jerks
‘Power Jerk’
AMRAP 15
400 meter run
5 Power cleans 135/95
10 Jerks 135/95

Friday January 19, 2018
Midline
Every 2 minutes for 8 minutes
10 second hollow hold
10 knee tucks
10 second hollow hold
‘Tug Of War’
AMRAP 18
2 Rope climbs
10 Push ups
15 Sit ups
20 Squats
***Announcements Below***
*Reminder we will be having a rope climbing clinic on Saturday (1/19) at 11am, it will be free for all to attend, including friends and family.
**The Make Your Body Great Again Challenge is starting on Sunday. Don’t miss your chance to join in! It is an 8-week team weight loss challenge. Most workouts will take place at CFL.
“What do we get for our $65 buy-in?” (outrage!)
For about 8 dollars a week, you get personalized nutrition coaching, extra workouts programmed specifically for performance goals and weight loss, personalized coaching, an on-call service to help you reach your weight loss goals, the ability to be a member of a team that will provide motivation, inspiration, and support, and the chance to win a nice prize at the end.
If you want to sign up, there is a clipboard floating around at the gym, or message me directly.
Jessica and I are ready for you!

Wednesday January 17, 2018
Weightlifting
Hang clean
Heavy single (above the knee)
‘Double Double’
AMRAP 14
2 rounds of
9 Hang cleans 135/95
12 Toes to bar
15 Wall balls 20/14
Then
2 rounds of
9 Hang cleans 135/95
12 Bar muscle up
15 Wall balls 20/14

Tuesday January 16, 2018
Strength
Good Mornings
6-6-6-6
‘Swingers’
For time (12 cap)
Double unders
50-40-30-20-10
Kettle bell swings 70/44
25-20-15-10-5

Monday January 15, 2018
Strength
Overhead squat
2-2-2-2
‘Belly Up’
For time (15 cap)
50 Cal row
40 Overhead squats 95/65
30 Burpee box jumps 24/20
20 Overhead squats 95/65
10 Burpee box jumps 24/20

Saturday January 13, 2018
Weightlifting
‘Open workout 13.4’
AMRAP 7
3,6,9,12 ect…
Clean and Jerk 135/95
Toes to bar

Friday January 12, 2018
Weightlifting
Hang snatch (above the knee)
‘Pushing Planes’
AMRAP 10
15 Hang snatches 75/55
30 Push ups
15 Hang snatches 75/55
30 Ring dips
15 Hang snatches 75/55
30 Handstand push ups

Thursday January 11, 2018
‘Big 2’
For time (20 cap)
2 rounds of
800M Run
30 Sit ups
400M Run
30 Hollow rocks
100M Single arm farmer carry 70/44

Wednesday January 10, 2018
Strength
Strict press
2-2-2-2
‘Press Off’
3 rounds
1 minute at each station
Row for cal
Strict press 95/65
Box Jumps 24/20
Push Press 95/65
Squat
Rest

Tuesday January 9, 2018
Strength
Deadlift
2-2-2-2
‘Back and Bi’s’
For time (16 Cap)
30-20-10-5
Deadlift 225/155
Lateral facing burpee
Pull ups

Monday January 8, 2018
Weightlifting
Dumbbell Squat snatch
2-2-2-2
*2 reps each arm
‘Wall Bell’
For time (13 Cap)
60 Wall balls 20/14
30 Dumbbell snatches 50/35
40 Wall balls 20/14
20 Dumbbell snatches 50/35
20 Wall balls 20/14
10 Dumbbell snatches 50/35
*Alternating arms each rep.

Saturday January 6, 2018
‘Mega Six’
For time (12 cap)
21-15-12-9-6-3
Toes to bar
Kettle bell swings 53/35
Box jumps 24/20

Friday January 5, 2018
‘Bar Run’
For time (16 cap)
400M run
30 Deadlifts 75/55
400M run
30 Hang power cleans 75/55
400M run
30 Front squats 75/55
400M run
30 Thrusters 75/55

Thursday January 4, 2018
‘Power House’
30 Rounds of
30 Seconds at each station
Row, Bike or Ski
Rest
*Each 30 seconds should be an all out effort.

Wednesday January 3, 2018
Strength
Bulgarian Split squats
5-5-5-5
*Each leg.
‘Step Climber’
For time (15 cap)
4 rounds of
24 Lunge steps
12 Burpees
3 Rope climbs

Tuesday January 2, 2018
Strength
Push Press
2-2-2-2-2
’18.1’
AMRAP 10
30 Double unders
15 Push Press 95/65
**If you haven’t already go check out the new CFL Podcast!**

Wednesday January 31, 2018

Tuesday January 30, 2018

Monday January 29, 2018

Saturday January 27, 2018

Friday January 26, 2018

Thursday January 25, 2018

Wednesday January 24, 2018

Tuesday January 23, 2018

Monday January 22, 2018

Saturday January 20, 2018

Friday January 19, 2018

Wednesday January 17, 2018

Tuesday January 16, 2018

Monday January 15, 2018

Saturday January 13, 2018

Friday January 12, 2018

Thursday January 11, 2018

Wednesday January 10, 2018

Tuesday January 9, 2018

Monday January 8, 2018

Saturday January 6, 2018

Friday January 5, 2018

Thursday January 4, 2018

Wednesday January 3, 2018

Tuesday January 2, 2018