Fourth of July

Schedule for the 4th of July week will be as follows:

Regular Schedule Monday -Wednesday

CLOSED Thursday July 4th

Regular Schedule Resumes Friday July 5th

Enjoy the holiday!

CFVOM

7.2.19

SWOD: Every 30 sec for 7 minutes: 3 Deadlifts (70-80%)

WOD: 

4 Rounds

18 Push up

18 Pull up

18 Air Squats

then… 3 Rounds

12 HSPU

12 C2B Pull ups

12 Pistols (alternating)

Then… 2 Rounds

6 SHSPU

6 Bar Muscle Ups

6 Weighted Pistols 12/8kg

 

 

8 Year Anniversary 7.1.19

Warm Up:  Movements

WOD: 

8 min EMOM

8 Burpee 6"

8 Single Arm Thruster 50/35

8 min AMRAP

Step Ups 20"/15" 45/35

8 min EMOM

8 Bupee 6"

8 Single Arm Thruster

For Time

200 m Lunge

6.28.19

WOD: 30 min AMRAP w/ Partner

Partner A: 10 T2B, 15 Russian KB Swings 32/24, 30 Double Unders

Partner B: Row (meters)

Cool Down: 50 Sit ups

 

6.27.19

warm up: 3x 10 yrd weighted bear crawl, 20 situp, 10 yrd besr crawl, 10 pull ups

wod: 3x 5min on/1min off

7 push jerks 115/75

7 burpee box jumps 24/20

14 ring push ups > h.r push ups 

7 bbjo

* score each round in total reps 

cool down: 30 v ups 

6.26.19

Warm Up: 4 x 20 yard Ladders

WOD:  4 Rounds For Time

20 Thruster 95/65

7 Bar Muscle Up

20 OH Squats

7 Ring Muscle Up

Run 400 m

Cool Down:

30 Turkish Sit Up

6.25.19

SWOD: 9 min EMOM – 30 Double Unders + 5 Deadlifts (60-70%)

WOD: 12 min AMRAP

3, 6, 9, 12, 15, 18,…

Power Clean 155/105

SHSPU

Cool Down: 5x 30 sec plank, 30 shoulder taps.

6.24.19

Warm Up: Shoulders

SWOD: 10 min EMOM 2 Squat Snatch

WOD: 3 Rounds For Time

100 Air Squats

50 SIt Ups

25 Power Snatch 75/55

Run 100 m

6.24.19

Warm Up: Shoulders

SWOD: 10 min EMOM 2 Squat Snatch

WOD: 3 Rounds For Time

100 Air Squats

50 SIt Ups

25 Power Snatch 75/55

Run 100 m

6.21.2019

Warm up: 3 Rounds

7 Burpee Pull ups

14 Goblet Squats 

WOD: "WOEHLKE"

3 Rounds

4 Jerks 185/135

5 Front Squats

6 Power Cleans

40 Pull ups

50 Push ups

60 Sit ups

Cool Down: 3x 30 Speed Skaters, 30 Flutter Kicks