Saturday 12-20-2014

Border City Barbell

9am

Open Gym

10:15am

Friday 12-19-2014

CFT Christmas Party tonight at 8pm at Pop’s Place. See you guys there!

Warm Up

*2 Min Single Unders

*High Knees

*Buttkickers

*Soldier Kicks/Foot Pulls

*Spiderman Crawl/Gymnastics Bear Crawl

*Samson Stretch/Foot Crossovers

*Broad jump/Inchworm

then

4 Rounds:

1 Min KB Swings 53/35

1 Min Wall Balls 20/14

1 Min Rest

*Score total reps

Cash Out:

3 x 10 Good Mornings

3 x 12 GHD Sit Ups

Thursday 12-18-2014

The Christmas party is still on for Friday night but it’s had to be moved to 8pm due to another booking at 7. So we’ll see you guys Friday night at 8pm at Pop’s Place.

Warm Up

*250m Row

*Spealler

*PVC Warm Up

*Find your corners

then

Deficit Deadlift (standing on 45′s)

6 x 3

then

For Time:

2000m Row

Cash Out:

50 Wall Ball Sit Ups

100 Banded tricep extensions

Wednesday 12-17-2014

Warm Up 

*2 Min Run

*Spiderman Crawl/Samson Stretch

*Gymnastics Bear Crawl/Reverse Bear Crawl

*Over and Under/Foot Crossovers

*3x 15 DU/5 Dot Drills/5 Push Press w/empty barbell

then

4 Rounds For Time:

50 Double Unders

20 Box Jumps 24/20

10 Shoulder to Overhead 115/75

Cash Out:

Inverse Tabata

8 x :10 on/ :20 off

Mountain Climbers

*Rest in Plank Hold

Tuesday 12-16-2014

Warm Up

*300m Row

*Spealler

*Burgener Warm Up/Clean Instruction

then

Push Jerk (2 second pause in dip)

3 x 3

then

12 Min AMRAP:

3 Cleans 185/125

20 Burpees

*Score total cleans

*Choose a load that you can do cleans with, not power cleans. 

Cash Out:

2 x 800m Run

Monday 12-15-2014

Great job to all of our athletes who competed at Christmas Chaos on Saturday. These guys did CFT proud and represented big time. Thanks also to those of you who came out to watch and support!

CFT Christmas Party will be this Friday at Pop’s Place. Please get your name on the sign up by tomorrow if you (and a guest) plan to join us! Thanks

Warm Up

*50 Jumping Jacks

*High Knees

*Buttkickers

*Carioca

*Over and Under/Spiderman Crawl

*Gymnastics Bear Crawl/Crab walk

*2 x 3 Strict Pull Ups/6 Hand Release Push Ups/9 Squats

then

Front Squat

3 x 5

then

3 Rounds For Time:

250m Row

1 Monkey Bar Trip

20 Push Ups

1 Monkey Bar Trip

15 Thrusters 95/65

1 Monkey Bar Trip

30 Abmat Sit Ups

1 Monkey Bar Trip

*20 Min Time Cap

*Sub 12 side to side dead hang swings for monkey bar trips

Cash Out:

3 x 8 Table Stretch

Banded Shoulder Mobility

Saturday 12-13-2014

Gym Closed Today

Good luck to our competitors today!!!

Friday 12-12-2014

Warm Up

*100 Double Unders/200 Singles

*2x Bear Crawl down/5 Hand Release Push Ups/Bear Crawl Back/5 KB Swings

then

Bench Press

1-1-1-1-1

then

10 Min AMRAP:

10 Right Arm KB Snatch 53/35

10 Left Arm KB Snatch 53/35

10 KB Swings 53/35

1 Rope Climb

Cash Out:

300m Row (low intensity)

5 Min Mobility

Thursday 12-11-2014

If you’d like to attend the CFT Christmas Party, please sign up on the whiteboard so we can get our number count to reserve space at Pop’s! Hope to see you guys there!

Warm Up

*250m Row

*PVC Warm UP

*3 Rounds of Cindy

then

500m Row For Time

then

For Time:

30-20-10:

Wall Balls 20/14

Pull Ups

Cash Out:

3 x 15 GHD Sit Ups

3 x 10 KB Romanian Deadlifts

Wednesday 12-10-2014

Warm Up 

*2 Min Run

*Knee Pull/Foot Pulls

*2x High Knees/Carioca

*Spiderman Crawl/Gymnastics Bear Crawl

*Samson Stretch/Foot Crossovers

*2x 3 Deadlift/2 Hang Clean/1 Snatch

then

Every Min on the Min for 9 Min

6 Deadlifts 135/95

4 Hang Power Cleans 135/95

2 Power Snatches 135/95

Rest 3 Min

Every Min on the Min for 7 Min

200m Run

Cash Out:

Max Plank Hold