Category: Competition

* 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

* 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) Bench Press: 5 sets of 5* @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Same weight for all 5 sets. Last set is Max Reps. Use a spotter and work through 1-3 negative/assisted reps to finish the last set. Add weight to last week based on the following… Max is under 225lbs – Add 5lbs Max is 225-365lbs – Add 7.5lbs Max is 365lbs> – Add 10lbs 2) Deadlift: 5 sets of 5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets. Add weight to last week based on the following… Max is under 225lbs – Add 5lbs Max is 225-365lbs – Add 7.5lbs Max is 365lbs>…

* 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! ** This is a de-load week, volume will be significantly lower. Pre Class: 1) 20 minute EMOTM: Odd – 10 Toes-to-bar Even – 10 Medball Cleans 20/14 + 10 Wall Balls 20/14 Scale reps/weight as needed so you can complete all 10 rounds. WOD: 2) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Power Clean + Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) “DT” – 5 rounds AQAP: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Shoulder-to-Overhead 155/105 For results post detailed weights, reps, times, thoughts, etc. for…

* 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! ** This is a de-load week, volume will be significantly lower. WOD: 1) Front Squat: 1 reps Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Barbell Back Rack Lunges: 3/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep. 3) 4 rounds for Max Reps: 40 seconds Assault Bike Calories 20 seconds Rest 40 seconds Burpees 20 seconds Rest 40 seconds D-Ball Over Shoulder 100/70 20 seconds Rest Keep cumulative count of reps. Extra Work:  4) Single Leg Kettlebell Deadlift: 3…

WOD:  1) Snatch: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Regionals “13.4” – AQAP: 100 Wall Balls 20/14 100 Chest-to-bar Pull-ups 100 Alternating Pistol Squats 100 Alternating Single Arm Dumbbell Snatch 70/50 Rest as needed. 4) 3 rounds AQAP: 400m Run 40 Push-ups Rest as needed. 5) Sled Drag: 400m Light. This should be relatively easy, smooth and steady, same pace the entire time. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE