Category: Move

*Parking Issues HERE *Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following.           Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room)           Sunday – Open Gym from 7:00-8:30 AM WOD: 1) 20 minute AMRAP: 5 Rope Sit-to-stand 10 Knees-up 20 Wall Balls 20/14 Extra Work: 2) Band Pull Aparts: 100 not for time Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Parking Issues HERE *Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following.           Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room)           Sunday – Open Gym from 7:00-8:30 AM WOD: 1) Front Rack Split Squats: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Front Squat. Perform all 5 reps on one leg before switching to the other. Work to build heavier than last week. 2) Good Morning: 12 Reps Every 2:00 x 5 sets This should be done as a continuation of your Split Squats starting at 10:00 on the clock. Start around 30% of your 1RM Deadlift. Climb as deemed fit, but focus on…

*Parking Issues HERE *Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following.           Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room)           Sunday – Open Gym from 7:00-8:30 AM WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20…

*Parking Issues HERE WOD: 1) 21 minute EMOTM: Station 1 – 5 Push Press Station 2 – 5-10 Strict Pull-ups/Ring Rows Station 3 – 20-40 second Hollow Hold For the Push Press perform this from the floor. Start around 60-70% of your 1RM and build as heavy as deemed fit. If you did Ring Rows yesterday than do Strict Pull-ups assisted today. Pick an output for both the Hollow Hold and Pull-ups that you can maintain for all 7 sets. 2) 12 minute AMRAP: 12 Push-ups 12 Kettlebell Swings 35/26 12 Box Jump Overs 24/20 Extra Work: 3) Kneeling Split Single Arm Dumbbell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 21 minute EMOTM: Movement 1 – 2 Speed Deadlifts @ Lasts Week Weight + Red Bands Movement 2 – 5 Broad Jumps Movement 3 – 10-20 Calorie Row For the Deadlifts use last weeks weight + Red Bands. Setup in the cage and perform the lifts with bands attached to pins. All 7 sets at the same weight. Broad Jumps  focus maximum distance as well as trying to land softly. Pick an output on the Row that takes you about 40 seconds. 2) 10 minute AMRAP: 30 Single-unders 20 Deadlifts 65/45 10 Ring Rows Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE