11.22.14

photo-26CFE:

MOB

DYNWU

“Fab 40″

1600m Run

40 MBC

1200m Run

40 KBS

800m Run

40 Box Jumps

600m Run

40 WB

400m Run

40 Ring Rows

200m Run

40 Sit ups

100m Run

40 Push ups

 

CF:

A. MOB 

DYNWU

 

B. “Fight Gone Real Bad”

3 Rounds. 1M at Each Round. No Rest between Movements. 1M Rest at the End of Each Round. 

KB SDHP (53/35)

Box Jumps (24/20)

Russian KBS (53/35)

Alt Jumping Lunges

Push Press (75/55)

* Once all 3 Rounds have been Completed Rest 1M and then Complete 10- 50m Sprints with a 20s Rest between Each Sprint. Rowers will Sprint 100m on Rower and Rest 20s between each Round.

 

(CE)

(70/53)

(30/24)

(95/65)

 

C. Optional Core Work Cool Down:

2 Rounds: 20 Reps

Russian Twist 

Roll ups

Reverse Crunch

Vups

 

 

 

11.21.14

photo-25Thanksgiving Holiday Class Times:

Thursday morning several of us will be running the Pass the Turkey 5K please see our Events page for more info on this event! 

Thanksgiving Day we will offer one class at 5PM

Black Friday we will offer 3 Classes:

530am: No Child Watch

9am: Child Watch Provided 

5pm: No Child Watch

For Nov 27-28th All other Classes will be Cancelled. No Kids or Teens Classes Thursday. No CFE. No Yoga on Friday am. 

 

CF:

MOB

DYNWU

 

A. “Backwards Annie” 

50-40-30-20-10

Abmat Situps

Backward Jump Rope

 

(CE)

Dbl Unders

GHD SU

 

B. For Time:

30 Snatch (75/45)

30 Burpees

20 Snatch (95/55)

20 Burpees

10 Snatch (105/65)

10 Burpees

5 Snatch (125/85)

5 Burpees

 

(CE)

(115/75)

(135/95)

(155/105)

(185/115)

 

C. 1 Mile Row or Run Cool Down

 

11.20.14

photo-24CFE:

MOB

DYNWU

3 RFT:

50 KBS

40 Air Squats

30 Toe to KB

20 Pushups

10 Pull-ups

800m Run/Row

 

CF:

MOB

DYNWU

 

A. 500m Row for Time

 

B. 4RFT:

600m Run

6 Alt Atlas Stone to Shoulder (95/65)

12 Ground to Plate Plyo Pushups (Stack Plates until you reach a challenging hgt yet unbroken set for WOD)

 

*Competitors Edge:

800m Run

4 Atlas Stone (135/95)

12 Alt SA DB Snatch (70/45)

Finish WOD with a 100m Sled Sprint (90/70)

 

 

 

11.19.14

photo-23CFE:

MOB

DYNWU

WOD

6 RFT

600m Row

20 Wallballs

 

 

 

 

CF:

MOB

A. Coaches Choice WU

 

B. 18M Running Clock:

60 Wallball Buy In (20/14)

Clean Complex Increasing Load

2 RDL + 2 Hang Cleans + 2 Front Squats + 2 Jerks 

*Score Final Weight on BB

 

*Competitors Edge:

40 WB Buy In (20/20)

60 Dbl Under Buy In

 

C. Strength Work:

Strict Shoulder Press

3-3-3-3 @ 80%

50 Weighted Lower Body Bridge Ups

 

*Competitors Edge Strength Work:

Weighted Strict Pull-ups 

5-5-5

Reverse Hyper (50/30)

8-8-8-8

11.18.14

photo-22CFE:

MOB

DYNWU

30M CAP

10-1

K2E

Wallballs

Box Jumps

DUs

200m Row

 

CF:

DYNWU

 

A. 3 RFT:

400m Row

25 Box Jumps (24/20)

15 Thrusters (95/65)

5 CTB PU

 

*Competitors Edge:

Box (30/24)

Thrusters (135/95)

5 Bar Muscle Ups

 

B. Back Squat

5 @ 55%

5 @ 65%

3 @ 75%

3 @ 75%

3 @ 75%

 

C. 8M Coaches Choice Core Work