Category: Move

* 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) Deadlift: 5 Reps Every 2:00 x 5 sets @ 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> – Add 10lbs 2) Superman Hold: 1:00 Every 2:00 x 5 sets This is done as a continuation for your Deadlifts starting at 10:00 on the clock. Goal should be to hold for the entire minute unbroken. If you can’t hold, accumulate as much time as you can in the one minute window. 3) 10 minute…

* 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) Push Press: 1 Reps Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 5-10 Strict Pull-up/Ring Rows Even – 10 Dumbbell Floor Press This should be done as a continuation for your Push Press starting at 10:30 on the clock. Look to your work from last week on the Pull-up/Ring Row and try to build upon that. Dumbbell Floor Press work as heavy as possible. 3) 12 minute AMRAP: 12 Box Jump Overs 24/20 12 Wall Balls 14/8 12 Abmat Sit-ups Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results…

* 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) 20 minute EMOTM: Odd – 50m Kettlebell Front Rack Carry Even – 50m Sled Drag Load as heavy as possible, efforts should take you about 30-40 seconds. 2) 10 minute AMRAP: 12 Deadlifts 75/55 9 Front Squats 75/55 6 Shoulder-to-Overhead 75/55 Extra Work: 3) Kettlebell Overhead Carry: 8 x 50m Rest 60 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=B6jQI8jtDls

* 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) 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 40/30 20 seconds Rest Keep cumulative count of reps. Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if…

WOD: 1) 3 rounds AQAP: 800m Run 30 Wall Balls 14/8 30 Ball Slams 40/30 Extra Work: 2) Farmers Carry: 400m Heavy as possible. Keep it under 10 minutes. Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE