1.21.19

Warm Up: Shoulders/Hips Stretch

SWOD: EMOM 10 min- 5 OH Squats

WOD: 12 min AMRAP

21 Deadlift 135/95

15 Front Squat

9 Push Jerk

*20 yard HS Walk or Bear Crawl

Cool Down: 6 x 20/10 sec Hollow Body Plate Hold

Hydrostatic Body Fat Testing

February 12th3-7pm Tuesday:  Hydrostatic Body Fat Testing

            We will be hosting this Body Fat Testing for those interested in understanding more about their body composition, resting metabolic rate, energy expenditure for certain exercises, target weight, and weight control recommendations.

Sign up for a ten minute window to complete the test at the following link:

http://NorCalBodyFatTest.com/Signup/Club/CFVM

Upcoming Skill Sessions…

Wednesday February 27th  7pm: Nutrition

            Join us for a class regarding Nutrition, Micro Nutrients, understanding basal metabolic rate, and how to build a nutrition plan based on those findings.  This will be a great compliment to your paper work from the Body Fat Testing, as well as, great information for everyone! You won’t want to miss out on this one! Sign up at the front desk.

Cost: $10 Members, $20 Non-members

1.18.19

Warm up: Rowling (8 Min)

WOD: "the Chippers"

11.4 10 minute Amrap

60 Bar facing Burpees/30 Overhead Squats 120/90/10 Ring Muscle Ups

14.4 14 Min Amrap

60 Cal Row/50 T2B/40 Wall Balls/30 Power Cleans 135/95/ 20 Ring Muscle ups

16.4/17.4 13 Min Amrap

55 Deadlifts 225/155/55 Wall Balls/55 Cal Row/55 HSPU

18.3 2 Rounds for Time (14 min cap)

100 Doubles/20 OH Squats 115/80/100 Doubles/12 Ring MU/100 Doubles/20 DB Snatch/100 Doubles/12 Bar MU

Cool Down: 3-5 Rounds

25 Push Ups (Hand-Release)

50 Sit ups (Ab Mat)

1.17.19

swod: 8 min emom -5 backsquats @ 70-75%

wod: 1 > 10 

clean & jerks 155/105

burpee box jumps 24/20

cool down: 30-50 airdyne

1.16.19

Warm Up: Movement Prep

WOD: 

0-5 AMRAP

15 Wall Balls 20/14

15 Russian KB Swing 2/1.5

5-10 EMOM

5 Power Snatch

10-15 AMRAP

15-20 EMOM

20-25 AMRAP

Cool Down: 3 Sets

45 Sec Plank

45 Sec Plate Hollow Body

1.15.19

Warm up: 14 min EMOM

Odd: Row 250/200m

Even: 2-12 Strict Pull ups

WOD: 7 Min Amrap

2 Bar Muscle Ups

4 Deadlifts 315/205

6 Weighted Pistols (ALT.) 16/12

Cool Down: 30 Strict Toes 2 Bar

1.14.19

Warm Up: Front Rack Work

SWOD: 9 min EMOM

3 Thrusters

WOD: 19 min ARMAP w/partner

Partner A:

1 Man Maker

11 Pull Up

19 Double Unders

Partner B: 

Max HSPU

Cool Down: 3 Sets

30 Russian Twist

30 Sit Up

 

 

1.14.19

Warm Up: Front Rack Work

SWOD: 9 min EMOM

3 Thrusters

WOD: 19 min ARMAP w/partner

Partner A:

1 Man Maker

11 Pull Up

19 Double Unders

Partner B: 

Max HSPU

Cool Down: 3 Sets

30 Russian Twist

30 Sit Up

 

 

Working on your goals…

As we finish up our week of goal setting, make sure you spend the time to be diligent in your practice.  The only way to achieve some of the goals set in the gym (and life) are to work consistently and methodically towards the end means.  Do not always keep the end in sight, just work on the tasks at hand.  Climb the ladder one rung at time.  

Keep working hard!