Wu: CC Game Partner WOD: For Time 100 Back Squats 45/35 90 Sit ups 80 Push ups 70 Burpees 60 Toes to Bar 50 Wall Ball Shots 20/14 40 Pull ups 30 Push Presses 45/35 20 Barbell Over Head Lunges 45/35 10 Box Jumps *Partners may split the work however they like.Read More
Monday Nov 9th WU Row 250m easy pace 10 Broad Jumps for Distance 10 Vert Jumps for Height SS Front Squat 4rm w/2sec pause WOD For Working Time 800m Sprint 20 Clean and Jerks (135/95) Rest 3 min 800m Sprint 20 HSPU Tuesday Nov 10th WU `Banded Monster walks down and back PVC...Read More
WU 400m Last man up run 2×8 Hang to active 10 Air squats 8 Broad Jumps SS 5×1 Complex working to a heavy single 1 Clean Pull, 1 Squat Clean, 1 FS, 1 Split Jerk WOD “Tabata This” Tabata Row Rest 1 min Tabata Squat Rest 1 min Tabata Pull Up Rest 1 min...Read More
Monday Nov. 2nd WU: 2 min DU practice Couch stretch Hip Mobility/ shoulder mobility S.S. Back Squat 10RM WOD 20min AMRAP 10 Pull Ups 10 Power Snatches 95/65# 3 Rope climbs Tuesday Nov 3rd WU: Inch worm 3×5 BB Good Morning 3×4 BB RDL S.S. Deadlift 8RM (touch and go) WOD For Time...Read More
FRI: WU: 400m Indian Run 20 Candlestick rocks 15 Hang-2-Active 10 Cobra Push-ups SS: 13 min to Find a Max Deficit Strict HSPU (Kipping is only allowed if you cannot achieve a Strict HSPU at all.) METCON: Every 3 mins for 24 mins (8 rds): 1.) 15 Ring Dips + ME Cal Row...Read More
THURS: WU: “Junkyard dog” SS: In 16 min, Find a 1RM Clean & Jerk (If you happen to power clean, you’ll be forgiven. Just remember the goal is to set a new PR, and that getting under it faster and lower rather than relying solely on strength will make this exponentially easier.) METCON: “Little...Read More
Hey CFL we are having a family friendly costume party on Friday from 8-11pm. There will be music, beer, and lots of fun. We will have some games set up for the kids (of course adults can always jump in on them). This event is potluck style so bring some food to share! We...Read More
WED: WU: Jog 800m, dynamic stretch SS: Turkish Get-up instruction, then Find 1RM with KB. (you are maxing out on BOTH arms!) METCON1: 11 min AMRAP of the ascending ladder: 1,2,3,4,… Pistols (each leg, not total) Turkish Get-up (HAP) **TGU about 80% of your 1RM** **If you’re on round 1, you will do 1 pistol...Read More
