Author: Jade

* New Movement and Aerobic Capacity Class starts this Monday @ 5:30 PM Here ** All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in! WOD: 1) AQAP: 30 Muscle-ups 150 Wall Balls 20/14 30 Clean and Jerk 135/95 Rest as needed 2) 10 minute AMRAP: 10 Snatch 135/95 10 Snatch 155/105 10 Snatch 165/115 10 Snatch 185/135 10 Snatch 205/145 10 Snatch 225/155 Max Snatch 245/165 Snatch is anyway, anyhow. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Movement and Aerobic Capacity Class starts this Monday @ 5:30 PM Here ** All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in! WOD: 1) Back Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier. 2) Front Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier. 3) 3 rounds AQAP: 75 Double-unders 21 Squat Cleans 95/65 12 Strict Handstand Push-ups Extra Work: 4) Sled Drag: 400m Light. Focus on walking through your heels and using your butt. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE