Archive for November 2017 | Monthly archive page

11.30.17

Warm Up:  Ladders 4 x 20 yards + Duck Walk, Duck Hops, Bear Walk, Bear Walk Backwards WOD:  5 min at each station 1.  Airdyne 30 sec On 30 sec Off 2.  EMOM 5 Back Squats 3.  Row 30 On 30 Off 4.  EMOM 5 Back Squats Cool Down:  Stretch the Hips/Roll Out 3 x […]

11.29.17

Warm Up: Running Drills WOD 1:  Run 800m for time WOD 2:  20 min AMRAP 12 Deadlift 9 Hang Power Clean 6 Shoulder to Overhead 155/105 5 SHSPU 10 Pistols 15 Pull Ups Cool Down:  50 Sit Ups

11.20.17

Warm Up:  Tempo Front Squat 5 x 5 (32X1) WOD:  For Time 21-18-15-12-9-6-3 Thruster 95/65 Burpee Box Jump Over 24"/20" Cool Down: 3 x 10 V-Ups 30 sec Hang on pull up bar

11.27.17

SWOD: Snatch Complex – 10 min EMOM Power Snatch  OH Squat Squat Snatch 2 OH Squats WOD: 10 Min Amrap 8 DB Squat Snatch Alternating 50/35 16 Toes to Bar 40 Double Unders Cool Down: 2x 1 min Plank

Closed Sunday Dec. 3rd

Sorry for any inconvenience but we will be closed for Sunday December 3rd 9 am session.  Back to normal Schedule the following day December 4th.   Thank you! CFVOM Crew

11.27.17

SWOD: Snatch Complex – 10 min EMOM Power Snatch  OH Squat Squat Snatch 2 OH Squats WOD: 10 Min Amrap 8 DB Squat Snatch Alternating 50/35 16 Toes to Bar 40 Double Unders Cool Down: 2x 1 min Plank

11.22.17

Warm Up:  Ladder WB, Ladder BJ x 3 WOD:  Four Rounds For Max Reps 90 sec On 30 sec Off A. Run 100m Max Box Jump Overs 24"/20" B.  20 Wall Balls Max Bar Muscle Ups Cool Down:  3 Rounds 10 yrd Seal Walk 10-20 V-Ups

11.21.17

Warm Up: Deadlifts  WOD: 14 Min EMOM even: 10 Deadlifts @ 55-60% odd: 5-15 Ring dips  then… no rest 14 Min EMOM  odd: 15 Cal row  even: 15 Burpees    Cool down: 50 sit ups 

Whole Life Challenge Team

Please join us for the Whole Life Challenge beginning in January. Our team has been set up and is ready for you to join.  This will be a perfect time of year to set yourself up for success for the year!  Get control of your health through the seven daily habits this challenge focuses on. […]

Thanksgiving Week Schedule

Below is the schedule for the week of Thanksgiving (Nov. 20 – Nov. 26) Monday 11/20 – Wednesday 11/22:   Normal Schedule Thursday 11/23 – Sunday 11/26:  9am Class Only, Each Day Friday 11/24:  Following the 9am Class we will be hosting the Turkey Throwdown from 10-Noon