Month: October 2019

10.31.19 Halloween

Strength: Bench Press Partner WOD AMRAP in 16 Mins Break up as needed 30 wall balls 20/14 30 Box Jumps 24/20 30 sit-ups 30 Cal Row

10.30.19 Wednesday

Strength: Back Squats WOD EMOTM for 18 mins 1st Min 10 DB Snatches 50/35 2nd Min 2/1 ring Muscle-ups 3rd Min 10/8 cal Row /:30 seconds

10.29.19 Tuesday

Strength: Hang Squat Cleans WOD 10-1 Front Squats 135/95 Push-up Releases T2B W/ 100 m run at the end of each rd

10.28.19 Monday

Strength: Deadlifts F’N Fit Challenge WOD AMRAP in 15 Mins 3-6-9-12-15-18….etc Deadlifts 225/155 C2B Wall Balls 20/14 Cal Row

10.27.19 Sunday

1pm – 2:30pm Open Gym

10.26.19 Saturday

9am Nutrition Talk 10am Team WOD Class 11:30am Mobility Class Noon – 1pm Open Gym

10.25.19 Friday

Games Open 20.3 For time: •21 deadlifts (weight 1) •21 handstand push-ups •15 deadlifts (weight 1) •15 handstand push-ups •9 deadlifts (weight 1) •9 handstand push-ups •21 deadlifts (weight 2) •50-ft. handstand walk •15 deadlifts (weight 2) •50-ft. handstand walk •9 deadlifts (weight 2)…

10.24.19 Thursday

Strength: Power Cleans Partner WOD AMRAP in 16 min Alt Rds 5 Power Cleans 135/95 5 Burpees 10 K2C 100 m run Welcome Ryne! Our Newest member at CFF!!

10.23.19 Wednesday

Strength: Back Squats WOD EMOTM for 18 mins 1st Min: 6 Overhead Squats 75/115 2nd Min: 12 Overhead Step Lunges DB 50/35 3rd Min: 12 Box Jumps 24/20

10.22.18 Tuesday

Strength: Push Jerks WOD AMRAP in 20 Mins 7 Push Jerks 135/95 7 C2B 14 Wall Balls 20/14 21 sit-ups 400 m run

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