8.27.19

warm up: 3x 250/200m row & 15 double kb deadlift

 

wod: 21 min emom

7 c2b pull up

7 SDLHP

7 burpees 

* reduce to 6,5,4 as needed 

cool down: 3x 10 v ups & 2o flutter kicks 

8.26.19

SWOD: 8 min EMOM 1 complex: 1 Power Snatch 2 Squat Snatch 3 Overhead Squats

WOD: For Time:

12-9-6

Hang Squat Snatch 95/65

Over/Under

1 min Rest

6-9-12 

Hang Squat Snatch

Over Under

Cool Down: 100 Sit ups

8.26.19

SWOD: 8 min EMOM 1 complex: 1 Power Snatch 2 Squat Snatch 3 Overhead Squats

WOD: For Time:

12-9-6

Hang Squat Snatch 95/65

Over/Under

1 min Rest

6-9-12 

Hang Squat Snatch

Over Under

Cool Down: 100 Sit ups

8.23.19

HELL WEEK 2019
 

"MONTI"

5 Rounds for Time: 

50 Step ups 20/15 45/35

15 Cleans 135/95

50 Step ups 20/15 45/35

10 Snatch 135/95

 

115/75 +10 min

95/65  +15 min

less than 95/65  + 20 min

less than 45/35 on step ups +10

no weight on step ups +16

 

8.22.19

HELL WEEK 2019

"OMAR"

10-20-30

Thruster 95/65

15-25-35

Bar Facing Burpee

Then… 5 min Rest

Then: 10 Min EMOM – 5 Front Squats

8.21.19

HELL WEEK 2019

Warm up: shoulder warm up:

"NATE"

20 Min Amrap

2 Muscle Ups

4 HSPU

8 KB Swings 32/24kg

Strict pull up -10%

Strict pull up w/ band -20%

Box HSPU -10%

KB 24/16 -10%

KB <24/16 -20%

8.20.19

HELL WEEK 2019

HBD to the Taggster!

"DALLAS 5"

5 min AMRAP

Burpees to 6" target

5 min Amrap

7 Deadlifts 155/105

7 Box Jumps 24/20

5 min Amrap

Turkish Gettups 50/35lb DB (alternating arms)

5 min Amrap

7 Snatches 75/55

7 Hand Release Push ups

5 min Amrap

Row (calories)

Scaling

Barbell: <155/105, 75/55 x .75

Step ups x .75

Dumbell < 50/35 x .75

Push ups on knees x .75

 

8.19.19

Hell Week 2019

"BULL"

200 Double Unders

50 OH Squats 135/95

50 Pull ups

1 mile Run (tree + 200m)

35 MIN CAP

Scaling:

Singles +10

OHSquats 115/75 +4

OH Squats 95/65 +6

OH Squats <95/65 +10

Box Pull ups +10

 

Whole Life Challenge Fall 2019

As a group, we will be participating in the 2019 Fall Whole Life Challenge.  This is a “whole life” challenge that encompasses looking at sleep habits, hydration, exercise, mobility, and of course nutrition.  This will be our fourth run through of a WLC and have seen time and time again the importance of this challenge for our members. This challenge will begin on September 28thand is a 6-week challenge.  There is early registration pricing going on right now that I recommend jumping on!  For those of you that have participated in the past, you know this is a great way to get back on track with healthy habits.  If you have not previously participated, this is a great way to establish some new habits and maybe kick some bad ones.  If you have any questions, please ask Spenser or Alicia. We will kick off the Whole Life Challenge with a “whole life” skill class, Wednesday, September 25that 6pm to set some realistic goals, review nutrition guidelines and answer any questions about the challenge.

Sign up by 8/18 and the cost is only $24!

8/18 $24

8/19-24 $29

8/25-9/11 $39

Here is the link to the WLC website where you can read up on all of the details of the challenge.  And as with the Open please feel free to ask us any questions next time you are in.

Whole Life Challenge CFVOM Team

 

Barbell Club is back!

We are bringing back Barbell Club this Fall!

This go around we will be meeting once per week on Monday nights at 7pm.  During this session we will be lifting some weights, taking time to shore up technique issues and reinforce good habits, as well as, going through “homework” programming for the week.  This work can be added into your training at your best discretion and time. Here is the template for BBC.

Open Strength Cycle September 1-28

All 4 Weeks programming and Classes: $40

1 Night per week

Extra Workouts Programmed per week

Drop in: $20 per class