mickey

*OLY @ 8am Today!*

Team WOD @ 9am

Teams of 3:

100 burpees

ladder sprint

200 push ups

ladder sprint

300 jumping lunges

ladder sprint

400 sit ups

ladder sprint

500 squats

ladder sprint

*divide reps how ever you want,

*one person working at a time, except you will run the ladder sprint as a team

 

ANNOUNCEMENTS:

 

neal

Strength

Back Squat

20 x 50% of 1RM + 50# (unbroken)

WOD

For time:

100 Thrusters (75/55)

 

ANNOUNCEMENTS:

  • OLY Tomorrow Morning at 8am! We’ll be working on the snatch.
  • 3-2-1… Get Fit! Challenge: TOMORROW! Saturday, Jan 31st – May 16th. Body Fat/Lean Mass testing (done in-house at CFM). Click here for more info on how to sign up.

 

SHAV

Strength

Bench Press

5 x 65%

5 x 75%

3 x 85%

1+ x 95%

WOD

“Upside Down Nicole”

20 min AMRAP:

Max HSPU

400 m run

*Score = Total HSPU

*Repeat WOD from 5/8/13. Check previous score here. 

 

ANNOUNCEMENTS:

  • 3-2-1… Get Fit! Challenge:  THIS SATURDAY –  Jan 31st – May 16th. Body Fat/Lean Mass testing (done in-house at CFM). Click here for more info on how to sign up. As a reminder, do not eat anything 1 hour prior to testing and come prepared to wear the proper clothing.

photo

 Check the Lost & Found for your items. The bin will be donated to Good Will this Friday. Thanks!

 

STEVE

Strength

Clean

5 x 65%

5 x 75%

3 x 85%

1+ x 95%

WOD

400m run

5 Deadlifts (225/155)

25 Kb Swings (1.5/1)

5 Deadlifts

25 Goblet squats (1.5/1)

5 Deadlifts

25 Toes to ring

5 Deadlifts

25 Goblet Squats

5 Deadlifts

25 Kb Swings

5 Deadlifts

400 m run

 

ANNOUNCEMENTS:

  • 3-2-1… Get Fit! Challenge:  THIS SATURDAY – Jan 31st – May 16th. Body Fat/Lean Mass testing (done in-house at CFM). Click here for more info on how to sign up.  As a reminder, do not eat anything 1 hour prior to testing and come prepared to wear the proper clothing

 

 

photo

Check the Lost & Found for your items. The bin will be donated to Good Will this Friday. Thanks!

 

snatch

Strength

Shoulder Press

WOD

“Amanda”

9-7-5

Muscle-Ups

Snatch (135/95)

 

ANNOUNCEMENTS:

  • Nutrition Class – TONIGHT! – Tuesday, January 27th @ 7pm w/ Coach Hillary.
  • 3-2-1… Get Fit! Challenge:  Jan 31st – May 16th. Body Fat/Lean Mass testing (done in-house at CFM). Click here for more info on how to sign up.

photo

*Check the Lost & Found for your belongings because the bin will be donated to Good Will this Friday*

 

row

Strength

Back Squat

20 x 50 % of 1RM + 45# (unbroken)

WOD

24 Rounds:

Tabata Row

*Score = Lowest Amount & Highest Amount of Meters Rowed

ANNOUNCEMENTS:

  • Nutrition Class – TOMORROW – Tuesday, January 27th @ 7pm w/ Coach Hillary.
  • 3-2-1… Get Fit! Challenge:  Jan 31st – May 16th. Body Fat/Lean Mass testing (done in-house at CFM). Click here for more info on how to sign up.

photo

 

*Check the Lost & Found for your belongings because the bin will be donated to Good Will this Friday*

 

ryan

Open Gym

10 – Noon

Come work on skills, strength, or make-up a WOD that you missed during the week. We hope to see you there!

 

ANNOUNCEMENTS:

 

team

Team WOD @ 9am

*Teams of 2

 Buy in: 800m run (together)

100 d/u

100 box jumps

100 toes through rings

100 burpees

100 lunges

*while 1 partner works, the other completes air squats

*work is split evenly

Score = Time + Total # of squats completed

 

ANNOUNCEMENTS: