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

**CFL – Podcast episode 5

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

*CFL – Podcast episode 5 

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

**CFL – Podcast episode 4 

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

*CFL – Podcast Episode 3

Saturday January 13, 2018

Weightlifting

Clean and Jerk
Heavy single

‘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.

**CFL – Podcast episode 2 

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!**