WOD

Wednesday, October 11, 2017

Dead Sexy Floor Press

AMRAP in 12 Min
5 Muscle Ups
3 Hang Power Clean & Jerk

Mrs. Sandbaghead

Tuesday, October 10, 2017

1” Deficit Deadlift

Glute Hame Raise
4 x 8

Bulgarian Split Squat
4 x 10 R/ 10 L

Monday, October 9, 2017

Happy Thanksgiving CFE!

Today’s class times are 8 and 9:30am only (No child minding).  Please sign in online.

Partner up if you’d like!

“2010 Games Helen”
1200m run
63 American KB swings 55/35
36 pull-ups
800m run
42 American KB swings
24 pull-ups
400m run
21 American KB swings
12 pull-ups

OR

“Eva”
5 Rounds
800m Run
30 American KB Swings 70/55
30 Pull Ups

Sunday, October 8, 2017

Monday’s Holiday hours are 8 and 9:30am. Please sign up for class online.

Bench Press
3 x 5 Close Grip
3 x 5 Medium Grip
3 x 5 Wide Grip

3 Rounds
1:00 Air Squats
2:00 D.Ball 2 Shoulder
1:00 Dips
2:00 Rest

Saturday, October 7, 2017

AMRAP in 5
1 Burpee
1 Box Jump
Add 1 rep each round

rest

AMRAP in 5
2 SA DB P Snatch
2 Goblet Squat
Add 2 reps each round

rest

AMRAP in 5
3 Cal Bike
3 Push Ups
Add 3 reps each round

Friday, October 6, 2017

Back Squat w/ Bands
12 x 2

Deadlift Isometrics
3 x

GHD Hip Extension
4 x 12

Thursday, October 5, 2017

AMRAP in 12 min

3 Power or Squat Snatch
9 Power Clean & Jerk
9 C2B
54 DU’s

Modified from CF.com

Wednesday, October 4, 2017

Fat Bar Floor Press

3 Rounds
:30 Ring Rows
rest
:30 DU’s
rest
:30 Wall Balls
rest

Tuesday, October 3, 2017

Pause Back Squat

Good morning + Reverse Lunge https
4 x 8 reps

Seated Band Leg Curl
3 x 12

Monday, October 2, 2017

AMRAP in 25
5 Muscle Ups
10 Sandbag Cleans
200m Row
Rest