7/1/15

JULY PAYMENTS ARE NOW DUE
OLY/STRENGTH TONIGHT 6:45PM W JASON
OUR COUSIN TAWNIE WILL BE BRINGING HER GEAR IN NEXT WEEK! SHE IS NOW SELLING THE NEW REEBOK NANO 5.0.  I will post flyer and sign-up sheet tomorrow!

Do you ever ask yourself “what does Kat do when she’s at the box”? I mean we all know what a badass she is and well………

To save my ego just a bit  I did have a successful attempt prior to this.  

WARM UP
ANDY’S CHOICE

STRENGTH
Bench press 5-4-3-2-1 (try to increase weight on every set)

WOD
For time:
80 squats
70 push-ups
60 pistol squats, alternating
50 calorie row
40 single-arm overhead DB squats 35/25, 25/15, 15/10
30 handstand push-ups
20 DB thrusters 35/25, 25/15, 15/10
10 muscle-ups, bar muscle up, C2B pull-up

6/30/15

HOLIDAY SCHEDULE:
Friday July 3rd: NO 5:00pm CLASS
Saturday July 4th: CLOSED

CF Kids today @8:00am
CF Teens today @10:00am
Strength Class today @4:00pm

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WARM UP

1/2 Tabata:
Squats
Push-ups
Jumping Pull-ups
Hollow Rock

SKILL

10 Minutes of group Hang Snatch Technique

WOD

21-15-9 Reps for time:

Hang Power Snatch 95/65
Pull-ups
Ring Dips
20 Box Jump Overs After Each Round 24/20

L1-HPS 45/35, Banded PU, Dips on Bench, Box Step Over
L2-HPS 65/45, Banded or Kip PU, Banded Dips,Box Jump or Step Over
L3- As prescribed

6/28/15


Video cred goes to Dave Young!
WARM UP
10 min of rowing or running

WOD
10 Min EMOM
20 Double Unders
10 Burpees

L1 10+5, L2 15+7, L3 as prescribed

REST 7 MIN

10 Min AMRAP
1 Deadlift 185/115, 135/85, 95/55
1 Squat Clean
1 Front Squat
1 Shoulder to Overhead

*Full complex w hands on bar and no dropping = 1

6/27/15

OPEN GYM 7-8:45AM

TEAM WOD 8:45-9:45AM

Miles: Doing whatever it takes to not come in last!

Miles: Doing whatever it takes to not come in last!

WARM UP

Coach’s Choice

WOD

You Go I Go Pyramid

In teams of 2:
5 Minute AMRAP
100 Meter Run

Rest 2 Minutes

5 Minute AMRAP
3 DB Snatch 70/50

Rest 2 Minutes

5 Minute AMRAP
5 Pull-ups

2 Minute Rest

5 Minute AMRAP
3 DB Snatch 70/50

Rest 2 Minutes

5 Minute AMRAP
100 Meter Sprint

You go I go only one person works at a time.
AMRAP 1 First person will run 100 meters then second person will run
AMRAP 2 First person will do 3 db snatch R then second person will do 3 db snatch R,
then first person will do 3 db sntach L then second person will do 3 db snatch L
AMRAP 3 First person will do 5 pull-ups then second person will do 5 pull-ups
Repeat AMRAP 2
Then repeat AMRAP 1

SCALE AS NEEDED