9/30/14

STRENGTH CLASS TODAY @4:00

Nice Job to Janson and Brad who competed at the Retro Games over the weekend.

Janson and Brad representing at the Retro Games over the weekend.

WARM UP

800 Meter Run
3 Rounds:
5 Inch Worms
10 Scorpions
15 Banded Good Mornings
20 Walking Lunges

Deadlift Prep

STRENGTH

OTM 10
3 Deadlifts @70% of 1RM

WOD

LuRong Challenge WOD
Level 1 55/35 Single Unders
Level 2 75/55 Double Unders
Level 3 95/75 Double Unders

At 3-2-1-go
BLOCK 1
2 Rounds:
9 Thrusters
27 Double/Single Unders

At 3:00 Minutes
BLOCK 2
2 Rounds:
11 Thrusters
33 Double/Single Unders

At 6:00 Minutes
BLOCK 3
2 Rounds:
13 Thrusters
39 Double/Single Unders

At 9:00 Minutes
BLOCK 4
2 Rounds:
15 Thrusters
45 Double/Single Unders

And so on…

Athlete has 3:00 minutes to complete 2 rounds of each block. After each block thrusters increase by 2 reps and double unders increase by 6 reps. After 2 rounds any remaining time is rest. Athlete is done once they can no longer complete 2 rounds in a block. Score is total number of reps completed.

9/28/14

 Who’s with me?? CRAZY STRONG

WARM UP
3 RDS
250m Row
10 Muscle Cleans
15 GHD Back Ext or Banded GM
20 Squats

STRENGTH/SKILL
5X
1 Power Clean
1 Squat Clean
1 Front Squat
Try to increase weight every round

WOD

One Time through for Max Reps
2 Min Max Wall Balls 20/14
2 Min Max Pull Ups
2 Min Max Power Cleans 135/95
2 Min Max Burpee Box Jump Overs 24/20
2 Min Max Power Cleans 115/75
2 Min Max Burpees Over the Bar

9/27/14

Huge thank you to all of our CF22 peeps who cam out and supported us at the Lululemon gran opening. We were well represented and are so proud of our athletes!!

7:00-8:45am OPEN GYM 8:45AM TEAM WOD

To: Kathy From: Liz

To: Kathy From: Liz

WARM UP

Coach’s Choice

TEAM WOD

3 Rounds for time: In teams of 2: 30 Deadlifts 185/135 30 Ring Dips 30 Front Squats 135/95 30 Pull-ups 30 Calorie Row

*Only one team member may work at a time*

9/26/14

TODAY’S THE DAY!!
COME OUT AND HAVE SOME FUN 9AM @ STATION PARK IN FARMINGTON

Due to the Lululemon grand opening today 9:00am class is cancelled. We would love to see you all at Station Park at 9:00am for a fun workout before the store opens. We will be there, what more do you need??  And then you can shop and eat waffles if we’re not enough…
Maria will be running Open Gym at the Box from 9-10 for those of you who are interested.

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WARM UP
3 rds
10 Wall Squats
15 Scap Push Ups
10 Ring Rows
15 Sec Handstand Hold

STRENGTH/SKILL
One Arm DB Row 4X Max Reps AHAP
Bar or Ring Dips 4X Max Reps

WOD
5 Rds:
20 Med Ball Cleans 20/14
10 Push Press 115/75

rest as needed then:

OTM for 10 MIN
100m sprint