Monthly Archives: June 2014

Tuesday 7-1-2014

Warm Up then Sumo Deadlift 5x2 Strict Press 4x3 then CF Games Open 13.2 10 Min AMRAP: 5 Shoulder to Overhead 115/75 10 Deadlift 115/75 15 Box Jumps 24/20 Cash Out: 4:30 on/:30 off Couch Stretch 3 Min Wall Stretch Read More...

Monday 6-30-2014

Handstand Challenge begins today!!!! This will be done different than the double unders. This time there are prizes to be won!! Details at the top of class. We will be closed friday and saturday this week for the upcoming 4th of July holiday.  Warm Up then 8 Rounds For Time: 10 Burpees 15 Alt Jump Lunges 20 Double Unders 200m Run Rest 1 Min Cash Out: Tabata Plank Holds (forearm) Rest 1 min Tabata Handstand Hold Read More...

Friday 6-27-2014

Reminder: No 6:30pm class on Fridays Warm Up (100 Double Unders!!!!!) then (S) Speed Skater Squat 3x5 per leg (M) Natural Leg Extension 3x5 (S) Bench Dip 3x10 (M) Single Arm Bent Cat 3x :20 per arm then 12 Min AMRAP: 7 Med Ball Cleans 20/14 14 KB Swings 53/35 21 Double Unders Cash Out: Skill Practice. Work on a weakness or learn something new!! Read More...

Thursday 6-26-2014

Warm Up (99 Double Unders) then Hang Power Clean 5x1 Split Jerk 4x3 Weighted Hip Extensions 3x10 3x Max Distance Broadjump in 3 jumps Cash Out: 4 x 400m Run  Work:Rest 1:1 Read More...

Wednesday 6-25-2014

Warm Up (98 Double Unders) then (S) Planche Push Up 4x8 (M) Arm Circles 10 Forward/10 Reverse 4x then For time: Walking Lunge 100 ft 50 Hand Release Push-ups 25 Wall Balls 20/14 75 Double Unders 25 Knees To Elbows 5 Rope Climbs 15 ft 50 Box Jumps 24/20   25 Chest to Bar Pull Ups *20 Min Time Cap Cash Out: 4x :30 on/:30 off  Superman Holds 50 Strict Abmat Sit Ups Read More...

Tuesday 6-24-2014

Warm Up (97 Double Unders) then Back Squat 3x8 Push Press 3x3 then 8 Min AMRAP: Power Clean @ 70% BW *4 Burpees Every Min on the Min *Score total Power Cleans Cash Out: Max Effort of your choice of 2 from the following: 500m Row 400m Run 300m Ski Read More...

Monday 6-23-2014

Warm Up (96 Double Unders) then (S) Side to Side Squat 4x5 per leg (M) Twisting Squat 4x3 then For Time: 750m Row 15 Pistols (L) 15 Pistols (R) 25 Sit Ups 12 Pistols (L) 12 Pistols (R) 25 Sit Ups 9 Pistols (L) 9 Pistols (R) 25 Sit Ups 750m Row Cash Out: Tabata Straddle Hollow Body Hold 3 x 10 Kipping Swings Read More...

Friday 6-20-2014

Warm Up (95 Double Unders) then (S) Incline Row 4x10 (M) Bent Sideways Lat Stretch 4x20s then Handstand Instruction/Drills then 5 Rounds For Time: 5 Wall Climbs 7 Up Downs 9 Toes to Bar Cash Out: Animal Race *Bear *Crab *Alligator  *Frog Read More...