Nap time!!!
Monday at 11 am
Justin’s Pick
Tuesday at 5:30 am
3 Rounds:
15 Candlesticks
15 Burpees
15 Situps
15 Lunges (45#/25# overhead plate)
15 Box Jumps
Thursday at 5:30 am
4 Rounds:
7 Overhead squats (115/85)
100m shuttle
5 Strict press
Friday at 5:30am
“Crawling Deadlift”
AMRAP 15:
Heavy Deadlift AMAP
20 meters of Crab Crawls
20 meters of Bear Crawls/Hops
20 Meters of Spiderman Crawls
Saturday at 7:30 am
“Nancy”
5 Rounds
400m Run
15 OH Squats (95/65)
CFS first sponsored Derby Car! Congrats James on the win!! It was also voted -Most Athletic Car-
Monday at 11 am
Justin’s Pick
Tuesday at 5:30 am
AMRAP 15:
30 Double Unders
30 Kettle Bell Swings
Thursday at 5:30 am
AMRAP 15:
5 Toes To Bar
10 Box Jumps
20 Hollow Rocks
Friday at 5:30am
“Annie”
50-40-30-20-10:
Double Unders
Sit-ups
Saturday at 7:30 am
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Focus and you can accomplish anything!!
Monday at 11 am
Justin’s Pick
Tuesday at 5:30 am
3 Rounds
15 Thrusters (95/60)
75 Double Unders
Thursday at 5:30 am
3 Rounds
10 Pistols (each leg)
15 Push-ups
20 Wall Ball
Friday at 5:30am
4 Rounds
Run 400m
20 sec L-Sit
15 Thrusters (1/3 BW)
7 Ring Dips
Saturday at 7:30 am
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
WODs for the Week
Monday at 11 am
Justin’s Pick
Tuesday at 5:30 am
3 Rounds
20 Wall Ball
50 Double Unders
20 Toes To Bar
Thursday at 5:30 am
3 Rounds
15 Box Jumps (with MedBall)
10 Ring Dips
Friday at 5:30am
AMRAP 12:
Walking Lunge Overhead (25)
10 Push-ups
5 Squat Cleans (1/2 BW)
Saturday at 7:30 am
100-Perfect Pull-ups
Run 400m everytime you let go of the bar
Last WOD of 2011 - Happy New Year!!
Happy New Year!! We finished the year strong; keep up the momentum!
** Note: all times are back to normal **
WODs for the Week
Monday at 11 am
Justin’s Pick
Tuesday at 5:30 am
3 rounds
10 Plate Push-ups
20 Kettlebell swings
10 Thrusters (90/60)
Thursday at 5:30 am
AMRAP 10:
7 Inverted Burpees
5 Shoulder Press (1/2 body weight)
10 Back squat
Friday at 5:30am
4 Rounds:
5 Box Jumps
20 Squats
10 Reverse Hyper
25 Double Unders
Saturday at 7:30 am
AMRAP 20:
18 Box Jumps
15 Toes to bar
12 Pull-ups
12-Days of Christmas WOD
Merry Christmas!! We finished Christmas week with the “12-Days of Christmas”. Now we finish the year strong with “Nutts”! Bring on the new year!!
*** Note: All 5:30 class times have changed to 6:30, Saturday is 7:00 instead of 7:30; for this week only ***
WODs for the Week
Monday at 11 am
No Class
Tuesday at 6:30 am
4 Rounds:
40 Double unders
18 Deadlifts (225/155)
14 Wallball
Thursday at 6:30 am
5 Rounds:
8 Sumo deadlift high-pull (115/85)
5 Push press
Friday at 6:30am
AMRAP 15:
25 Double Unders
15 Squats
10 Rows
5 Handstand Push-ups
Saturday at 7:00 am
“Nutts”
For time:
10 Handstand push-ups
15 250 pound Deadlift
25 Box jumps
50 Pull-ups
100 Wallball shots
200 Double-unders
Run 400 meters with a 45lb plate
WODs for the Week
Monday at 11 am
Justin’s Pick
Tuesday at 5:30 am
4 Rounds:
10 Plate push-ups
20 Kettlebell swings
10 Thrusters (90/60)
Thursday at 5:30 am
3 Rounds:
30 Ring push-ups
25 Ring rows
15 10-second L-sit holds
Friday at 5:30am
3 Rounds:
10 Ring dips
30 Supermans
10 Pistol (each leg)
Saturday at 7:00 am
*** NOTE: we are starting at 7:00 instead of 7:30 ***
“12-Days of Christmas”
1st Day = 1 x 20m meter sprint (10m there, 10m back)
2nd Day = 2 x push-ups
3rd Day = 3 x air squats
4th Day = 4 x sit-ups
5th Day = 5 x dumbbell swings, 45/35
6th Day = 6 x back squats, 95/65
7th Day = 7 x push press, 95/65
8th Day = 8 x hang cleans, 95/65
9th Day = 9 x bent-over rows, 95/65
10th Day = 10 x deadlifts, 95/65
11th Day = 11 x box jumps (24”/18”)
12th Day = 12 x burpee pull-ups
Example: The 6th day of Christmas is: 6 x back squats, 5 x dumbbell swings, 4 x sit-ups, 3 x air squats, 2 x push-ups, and 1 x 20m meter sprint (10m there, 10m back).
Three weeks left in the year!! Make them count.
WODs for the Week
Monday at 11 am
Justin’s Pick
Tuesday at 5:30 am
For time:
100 Burpee pull-ups
Thursday at 5:30 am
10 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Squats
Friday at 5:30am
4 Rounds:
10 Candlesticks
12 Handstand push-ups
Run 400m
Saturday at 7:30 am
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
Object In Mirror Are Closer Than They Appear
The year is almost up. Don’t forget to take care of yourself during the holidays. Its all too easy to fall off the wagon and not jump back on.
WODs for the Week
Monday at 11 am
Justin’s Pick
Tuesday at 5:30 am
5 Rounds:
Bear Walk
Inchworm push-up
Crab Walk
Thursday at 5:30 am
Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps
Friday at 5:30am
3 Rounds:
2 Beat swings, 1 pull-up
2 Front squats, 1 push-press (135/95)
50 Double Unders
Saturday at 7:30 am
5 Rounds:
5 Strict pull-ups
10 Push-ups
20 Hollow rocks
I hope everyone had a great Thanksgiving and survived Black Friday. Now its time to jump back on the wagon!! 3…2…1…Go!!
WODs for the Week
Monday at 11 am
Justin’s Pick
Tuesday at 5:30 am
4 Rounds:
30 Rows
7 Handstand push-ups/Hold
15 Kettlebell swings
Thursday at 5:30 am
AMRAP 10:
3 Handstand push-ups
6 Overhead squats (135/95)
9 Ball sit-ups
Friday at 5:30am
Tabata Sit-ups
Then,
10! of
Kettlebell swings
Burpees
Saturday at 7:30 am
“Kelly”
5 Rounds:
400m Run
30 Box jump
30 Wall Ball
