Month: September 2016

9.30.16 Friday 

Strength: Deadlifts  WOD  AMRAP in 18 Minutes  400 m run 20 Box Jumps 24/20  10 Deadlifts 255/175 3 Bar Muscle-ups

9.29.16 Thursday 

Strength: Bench Press  WOD  Partner WOD  AMRAP in 15 minutes 5 Rope climbs  10 Kettle bell Swings 53/35 20 Sit-ups  30 Wall Balls 20/14 40 Double Unders

9.28.16 Wednesday 

WLW Min 0-6 (3 hang squat snatches@ 70% of 1RM Min 6-11 warm-up to 70% 1RM hang power clean  Min 11-16 (3 hang power clean @ 70% of 1RM  Min 20 start AMRAP  WOD  AMRAP in 9min  10 T2B 10 Burpee  100 m run  Welcome…

9.27.16 Tuesday 

Strength: Shoulder Press, Push Press and Push Jerk  WOD  “Grace”  30 Clean and Jerks 135/95  For Time: Welcome Ashley, Molly, Kinzii and Samantha! Our Newest members at CFF😊

9.26.16 Monday 

Strength: Squat Cleans  WOD  AMRAP in 16 mins  10 Front Squats 155/105 8 C2B  6 HSPU  400 m run

9.24.16 Saturday 

10am Team WOD Class 11:30am Mobility Class  Noon-1pm Open Gym  1pm Nutrition Talk – 6 Week Fitness Challenge Awesome Job 5am Ladies!! Way to rock the 6 Week Fitness Challenge!! 

9.23.16 Friday 

Strength: Deadlifts  WOD  AMRAP in 15 mins  1 complex ( 1 pull-up/ 1 C2B / 1 Bar Muscle-up  5 deadlifts 275/185  15 sit-ups  200 m run

9.22.16 Thursday 

Strength: Back Squat  Partner WOD  AMRAP in 16 mins  400 m partner run  20 K2C 20 Push-up Releases  20 Box Jumps 24/20 20 Kettle Bell swings 53/35

9.21.16 Wednesday 

WLW Min 0-6 (3 hang squat snatches@ 65% of 1RM Min 6-11 warm-up to 65% 1RM hang power clean  Min 11-16 (3 hang power clean @ 65% of 1RM  Min 20 start AMRAP AMRAP in 9 mins  6 Hang Power Cleans 155/105 12 Wall Balls…

9.20.16 Tuesday 

Strength: Front Squats  WOD  10-1  Front Squat 155/105  T2B  20-2 Double Unders

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