Month: December 2013

12.21.13 Saturday

10am WOD class 11am baseline 11am- noon open gym 11:30am foundation class

12.20.13 Friday

Strength: Deadlift Cash Out 4 rounds 10 Deadlifts 275/185 20 Wall Balls 30 Double Unders Finish with 5 Bar muscle-ups

12.19.13 Thursday

Strength: Push Press Cash Out AMRAP in 15 mins 5 Clean and Jerk 155/105 10 Deadlift 155/105 15 Burpees 20 sit-ups

12.18.13 Wednesday

Skill: Hang Squat Snatch Cash Out EMOTM For 10 mins 3 hang Squat Snatches Rest 3 mins EMOTM for 10 Odd 10 wall balls 20/14 Even 20 Double Unders

12.17.13 Tuesday

Strength: Front Squat Cash Out 10-1 Thrusters 95/65 T2B Burpees

12.16.13 Monday

Strength: Power Cleans https://primalfit.files.wordpress.com/2013/12/cff2013strengthprogram-blank.xlsx Cash Out 4 rounds 10 Power Cleans 135/95 10 HSPU 10 pull-ups 30 Double Unders

12.13.13 Sunday

Open Gym 1pm-3pm

12.14.13 Saturday

10am WOD Class 11am Open Gym 11am Free baseline 11:30am Foundations class Strength Spreadsheet

12.13.13 Friday

Strength: Deadlifts 12 Days of Christmas 1 HSPU 2 Pistols 3 Overhead Squat 95/65 4 Push-up releases 5 Burpees 6 Front Squats 95/65 7 Pull-ups 8 Kettle bell swing 53/35 9 Jerks 95/65 10 Box Jumps 24/20 11 K2C 12 Thrusters 95/65

12.12.13 Thursday

Strength: Push Press Cash Out AMRAP in 10 mins 10 Push Press 115/75 20 Burpee Box Jumps 24/20 30 Double Unders

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