Snatch Pull + Snatch
off blocks at Knee

3 Snatch Deadlift + 1 Sn Pull

Front Squat
1 @ 90%

Nice hat.

3 Rounds

3 min
350Row
Max Reps Strict HSPU

Rest

3 min
30 Cal Bike
Max Reps Strict Pull Ups

Rest

Jerk
OTM 9 x 1

AMRAP in 8 minutes
8 Dips
12 Box Jumps
24 OH Walking Lunge

Class times today are 9:30am, 5:15pm and 6:15pm – sign in for class online.

Hang Clean
Find todays 1RM

Partner wod
AMRAP in 16 Minutes , add 4 reps/round
P1 4 Russian KB Swings
P2 4 Russian KB Swings
P1 4 SA KB FR. Rack Squat
P2 4 KB Squats

*Partner WOD courtesy of Hybrid Athletics

Merry Christmas CFE!

We will be open tomorrow in the morning at 9:30 and evening classes are at 5 & 6:15

Happy Christmas Eve CFE!

We are closed today the tomorrow. Hope to see you on Boxing Day for a workout. Boxing Day hours are 9:30am and 5:15 & 6:15pm.

Today class is from 10 to 11:30am

In teams of 3, One partner working at a time:

1200m Relay Row / or 75 Cal Bike
120 DU’s
90 DB Power Cleans
60 DB Box Step UP
1200m Relay Row / or 75 Cal Bike
120 DUs
90 DB Power Cleans
60 DB Box Step UP
1200m Relay Row / or 75 Cal Bike

Sad she missed the Christmas party.

Christmas Party!!!
Starts around 6-ish, see you then!

Snatch Pull + Snatch High Pull + Snatch
Off Blocks

3 Sn. Deadlift + 1 Sn. Pull

1 1/4 Front Squat
5 x 3

Yay!!! Party!!!

A Real Ugly Christmas Sweater

AMRAP in 30:
3 Laps Sled Drags
40 DU’s
20 Wall Balls
40 RKB Swings

Hang Power Snatch

12 min Running Clock
50 Cal Bike
Then AMRAP
6 HSPU
9 T2B
24 RKB Swings

2 Position Clean

Clean Pull
3 x 3

4 x
6 Good Morning + Reverse Lunge
Lap Heavy Prowler Push

AMRAP in 7
200m Row
10 Alt. DB Snatch

rest

AMRAP in 7
20 Box Jumps
20 S2OH

rest

AMRAP in 8
10 SB Power Cleans
10 SB Walking Lunge

Jerk
3 (5 x 1)

6 Rounds, EMOM:
even- 10 Buprees
odd- 2 Sandbag TGU

Kettlebell Carries
Double Under / Triple Under practice

15-12-9
Power Clean
HSPU

Snatch Pull + Snatch High Pull + Snatch

3 Snatch DL + 1 Snatch Pull

1 1/4 Front Squat
3 x 3

3 Rounds:
7 Dips
Handstand Hold
16 Lateral Lunge

Teams of 3, AMRAP in 15:
15 Cal Bike
10 Push Press

Power Snatch

AMRAP in 10 min.
30 DU’s
20 KB Swings
10 Ring Rows

3 Position Clean

Clean Pull
3 x 3

4 x
24 Death March
24 Reverse Lunge

Handstand Practice w/ Caoch Krista during 7:15pm Open Lift.
Please sign in online.

2 Rounds:
*400m Run or Max Cal Bike
*Max Rounds
3 Burpees
6 Pull Ups
9 Wall Balls

Rest

2 Rounds:
*400m Run or Max Cal row
*Max Rounds
3 D Ball to Shoulder
6 Push Ups
9 Box Jumps

Great News!
This Tuesday during evening open lift, Coach Krista will work on handstand practice with anyone interested. Please sign in.

Power Clean + Hang Power Clean

10 Rounds:
20 KB Clean
5 burpees

6 Rounds, Every 4 minutes
5 Hang Power Snatches
10 OH Lunges
300 Meter Row or Run

Clean Pull + Clean Off blocks

3 Clean Deadlift to mid-thigh + 1 Clean Pull

Pause Back Squat
4 x 5

3x
12 Ring Rows
rest
:60 DU’s or Triple Unders
rest

4 x AMRAP in 3 min, 1 min rest
9 Russian KB Swings
6 Goblet Squat
3 Burpees

Jerk
In 12 min, work up to todays heavy single.

AMRAP in 10 min
5 S2OH
10 T2B
15 Box Jumps

Registration is open for our 2018 winter CF Kids and Teens sessions.

Technique Warm Up

Power Snatch + Snatch
Work up to todays heavy single

Romanian Deadlift
3 x 6

4 Rounds
:60 Handstand Holds
16 Lateral Lunge

Teams of 2, AMRAP in 15min
300m Row
16 DB Box Step Ups
30 DU’s

Pause jerk + Jerk

3 Push Press + 1 Power Jerk

4 Rounds
2 Laps backward sled drag
10 Renegade Row
15 Hollow Rocks

5 Rounds
20 Cal Bike
20 KB Clean & Jerk
6 MU’s

4 Rounds
Max Reps Strict Pull Ups
rest
:60 L-sit
rest

For Time:
500m Row
50 Thrusters
Rest 2 min

75 DU’s
50 RKB Swings
Rest 2 min

500m Row
25 Push Ups
Rest 2 min

75 DUs
50 OHS
Rest 2 min

500m Row
25 Burpee