Category: Sport

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 2 Muscle Cleans + 2 Push Press: Every 1:00 x 5 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Hang Squat Clean + Jerk: Every 1:00 x 10 sets This should be done as a continuation of Part 1, starting at 5:00 on the clock. Continuing building loading as deemed fit. 3) Hang Clean High-Pull: 5 Reps Every 2:00 x 10 sets This should be done as a continuation of Part 2, starting at 15:00 on the clock. Start around 60% or so of your 1RM Clean. 4) AQAP: 2-4-6-8-10 Squat Snatch 95/65 6-12-18-24-30 Wall Balls 20/14 Extra Work: 5) Peg Board: 10 minutes Practice Work on any facet of a Peg Board. Hold, Hang, Climb, etc. 6) Single Arm Dumbbell Row: 4 sets of 12/side Rest…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 5 Reps Sets 4-6 – 3 Reps Sets 7-9 – 1 Rep Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change. 2) 21-15-9 – AQAP: Squat Clean 95/65 400m Run Extra Work: 3) Sled Drag: 400m @ Bodyweight This should be smooth and steady, not for time. If you can’t keep yourself moving then scale the weight. 4) Row – 3 sets of: 500-400-300-200-100m @ 2K Pace 30 seconds Rest between distances, 3 minutes rest between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Thursday’s Programming Is A Changing 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) 4 x 5 minute AMRAP – 2 minute Rest: 40 Double-unders 30 Abmat Sit-ups 20 Shoulder-to-Overhead 95/65 10 Front Squats 95/65 Each 5 minute AMRAP starts back at rep #1 on the Jump Rope. Extra Work: 2) Handstands: 10 minute Practice Work on any facet of getting upside down. 3) 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

*Thursday’s Programming Is A Changing 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 Reverse Lunges: 8/side Every 2:00 x 5 sets Warm-up as needed. Start around 30% of your 1RM Front Squat. Build as heavy as deemed fit. Alternate legs each rep. 2) D-Ball Bear Hug Box Step-ups: 5 x 1:00 ON/1:00 OFF Use a box height that places your hip in line with your knee. Alternate legs each rep. Load as heavy as deemed fit. Focus is on quality not speed. 3) 5 rounds AQAP: 12 Power Snatch…

*Thursday’s Programming Is A Changing 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) 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…