Category: Sport

*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) Strict Pull-ups: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. Use a band as needed. Minimum work should be 5 reps. If you’re just getting Strict Pull-ups don’t be afraid to do, for example, 2 Strict + 4 Banded. 2) 7 minute AMRAP: 20 Kettlebell Swings 53/35 20 Box Jumps 24/20 Rest 3 minutes Today’s entire programming should be done on a running clock. Setup everything before and. At 10:00 on…

*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) Muscle Snatch + Hang Muscle Snatch + Overhead Squat: Every 1:00 x 5 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Hi-Hang Snatch: 2 Reps Every 1:00 x 10 sets This should be done as a continuation of part 1. No dropping the bar between reps. The bar should stay in your hip for these. All reps are full squat. 3) Snatch High-Pull: 5 Reps Every 2:00…

*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) 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) 4 rounds for Max Reps: 40 seconds Power Cleans 95/65 20 seconds Rest…

*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: 2 Rope Climbs 15ft 10 Toes-to-bar 20 Wall Balls 20/14 Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. 3) Strict Chin-up: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. 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…