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 4:30, 5:30pm

12/28 & 1/4 Friday- 6, 9am 4:30, 5:30pm

 

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