Archive for December 2018 | Monthly archive page

12.14.2018

Warm Up: Ladders, Set Up, Movement Prep WOD: 3 Rounds for Total Reps:  1 min at each Burpee Power Snatch 75/55 Box Jump Thruster 75/55 c2b pull up Rest Cool Down: Advent Challenge + Stretching!

12.13.18

Warm Up: 3 Rounds 5 K2E on Rope 10 KB Swings WOD: 24 min alternating every 3 min A. AMRAP:  1 Rope Climb 3 Squat Clean & Jerk 185/135 B. Row Cals Cool Down: 50 Sit Ups  

12.12.18

Warm Up: 3 Rounds Row, Death March, HSPU WOD: For Time Run 600m 10 Rounds 5 SHSPU 10 Deadlifts 185/135 then.. Run 600m Cool Down: 3 Rounds 30 Flutter Kicks 30 Speed Skaters *Reminder Rope Climbs Thursday, bring your shin protection.

12.11.18

warm up: 4×20 yard ladders  swod: 7 min emom 5 push jerks @60%   wod: for time working 30on/30off 100 t2b 100 front squats 95/65   cool down: 1 min wall stretch each leg  30 sec windmill stretch each leg  1 min forearm strech each  

12.10.18

Warm Up: Shoulder Drills SWOD:  9 min EMOM 3,3,3,2,2,2,1,1,1 Squat Snatch WOD: 10 min AMRAP 3 Muscle Ups 6 DB Squat Snatch Alt 50/30 9 Box Jump Over 30" Cool Down: Advent Day 10

12.10.18

Warm Up: Shoulder Drills SWOD:  9 min EMOM 3,3,3,2,2,2,1,1,1 Squat Snatch WOD: 10 min AMRAP 3 Muscle Ups 6 DB Squat Snatch Alt 50/30 9 Box Jump Over 30" Cool Down: Advent Day 10

12.7.18

Warm up: Rowling WOD: For Time: 100/75 Cal Row 75 Wall Balls 50 Overhead Squats 95/65 25 Bar Muscle Ups   Cool Down: 100 Sit ups

Bring a Buddy to Class Week…

The Week of January 7- 11th we will be waiving our drop in fee! Please bring a friend or family member that is looking to improve their fitness with the start of the New Year.  If you have any questions please feel free to ask next time you are in.  -CFVOM Team

Holiday Schedule…

The following is the schedule for the Holiday Weeks: 12/22 & 12/29 Saturday- 9am Secret Santa Workout 12/23 & 12/30 Sunday- 9am 12/24 & 12/31 Monday- 9am Christmas Eve, New Years Eve 12/25 & 1/1 Tuesday- Closed For Christmas, New Years Day 12/26 & 1/2 Wednesday- 6, 9am 4:30, 5:30pm 12/27 & 1/3 Thursday- 6, 9am […]

12.6.18

swod: 8 min emom, 3 front squats @75% wod: 9 rounds for time (25 min cap)  3 man makers 50/35 6 power snatches 135/95 9 hspu (reg) > box  * every 3 rounds 100 doubles * (rounds 3/6 NOT @ end)  cool down: stretch