7/3/15

JULY PAYMENTS ARE NOW DUE

SCHEDULE
FRIDAY: 5:30am, 6:30am, 9am & 4pm STRENGTH/OPEN GYM (can come do today’s WOD during 4pm)
SATURDAY: CLOSED

TODAY WE WILL KICK OFF A WEEK OF HERO WODS!!!
ENJOY A HAPPY AND SAFE 4TH OF JULY
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WARM UP
5 MIN AMRAP
2 Mb clean then toss lunge to ball

WOD

“WOOD”
5 RFT:
400m Run
10 Burpee Box Jumps 24/20 (step if need)
10 Sumo Deadlift High-pull 95/65, 65/45, 45/30
10 Thrusters 95/65, 65/45, 45/30
1 Minute Rest

7/2/15

JULY PAYMENTS ARE NOW DUE

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

CF Kids today @8:00am
CF Teens today @10:00am

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OPEN GYM
or choose one:

1) For time:
Row 2,000 meters
50 wall-ball shots 20/14, 14/10, 10/6
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots

2) For time:
600m Farmer Carry 70/50 (ea hand)
-every time you set weight down perform 5 burpees on the spot

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