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

Its turkey week!! There is no class Friday and Saturday. Have fun, travel safe, and give thanks for everything that makes your life worth living. Have a Happy Thanksgiving!

WODs for the Week

Monday at 11 am

Justin’s Pick

Tuesday at 5:30 am

30 Kettlebell swings
20 Back squats (95/65)
15 Knees to chest
Run 400m

Thursday at 7:00 am

5k Run at Spain Park

Friday at 5:30am

No class

Saturday at 7:30 am

No class

Side Staff Pose!!

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)
47 Double Unders

Thursday at 5:30 am

20-16-10:
1 Arm Kettlebell swing (10/10, 8/8, 5/5)
Sumo Deadlift High Pull (95/65)

Friday at 5:30am

4 Rounds:
7 Overhead squats (115/85)
100m shuttle
5 Strict press

Saturday at 7:30 am

“Daniel”

50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters
400m Run
50 Pull-ups

Your Workout is our Warm-up!!!

Last week we started our gymnastic aspect-programming. We changed up how we warm-up and roll-out. Make sure to get to class on time so you don’t miss out on the fun!

WODs for the Week

Monday at 11 am

Justin’s Pick

Tuesday at 5:30 am

Tabata:
V-Situps
Planks

3 Rounds:
20 Burpee Box Jumps
30 Wallballs

Thursday at 5:30 am

3 Rounds:
Run 400m
15 Push Press (95/65)
15 Front Squat (95/65)

Friday at 5:30am

“Jumping Bear Lunge”

AMRAP 15:
25 Double Unders
Bear Crawl
5 Overhead Lunges (plate overhead)

Saturday at 7:30 am

50 Double Unders
50 Hollow Rocks
10 Rows
40 Double Unders
40 Hollow Rocks
20 Rows
30 Double Unders
30 Hollow Rocks
30 Rows
20 Double Unders
20 Hollow Rocks
40 Rows
10 Double Unders
10 Hollow Rocks
50 Rows

HAPPY HALLOWEEN!!!

This is the last week of the Rebecca Black WOD. Hit it hard on Friday. Remember no more night time class.

Abel has programmed some awesome WODs for the next couple months for you. The first “aspect” of the new CFS focus is “gymnastics.” Expect to learn control, body awareness and some movements that you never thought you would do!

WODs for the Week

Monday at 11 am

Halloween Partner WOD

Tuesday at 5:30 am

Strict Press 1x
- start with a 45# bar and add 10 pounds until you break form and then work your way back.

100 Hand-Release push-ups

Thursday at 5:30 am

5 rds of
ME L- Hold/ Hang
20 Good Mornings
ME HS Walk/ Hold

Friday at 5:30am

Rebecca Black- Finale

Saturday at 7:30 am

“ROY”

5rds of
15 DL @ 225, 155#
20 BJ
25 Pull-ups

Here is a video of him arriving in America (Baltimore) and even doing an interview with the news!

Thank you for your and all of our troops service. God Bless America!

http://www.wbaltv.com/video/29568276/detail.html

No night class Thursday the 27th of this week. We have TKD belt testing.

WODS for the Week

Monday at 11 am

Front Squat 5, 5, 5

For time
15-10-5-10-15 of
OHS (115, 75)
pull-ups

Tuesday at 5:30 am and 7:45 pm

Push Press 3, 3, 3

AMRAP 15 of
3 Squat cleans (75% of 1Rm)
6 HSPU
9 V-ups

THursday at 5:30 am (no night class)

DL 5rm

3 rds for time of
40 MTn Climbers
30 push-ups
20 wall balls

Friday- 5:30 am and 7:00 pm

“Rebecca Black”

Saturday at 7:30 am

Dirty 30 or Filthy 50

Monday at 11 am

Press 1RM

3 rds of
25 unbroken wallball
25 unbroken kettlebell
25 sit-ups

Tuesday at 5:30 am and 7:45 pm

5 rds with 2-3 min rest between

max front squats at 75/50% of Bw
30 Double unders
max push-ups

Thursday at 5:30 am and 7:45 pm

Amrap 20 of
5 Ballslams
10 RA Power snatches
5 T2B
10 LA power snatchs
5 squat rolls

Friday at 5:30 am and 7:00 pm

Rebecca Black

Saturday at 7:30 am

1 mile run
2 rds of max kipping pull-ups
max height box jump
1 mile run

WODs for the Week

Monday at 11 am

AMRAP 12 of

50 yard single arm farmers carry
5 push-press
5 HPC
5 Single arm thruster
ALT Arms

Tuesday at 5:30 am and 7:45pm

Press 2RM

only 7 1/2 plates ...... plus a 40# vest. BOOYAH

then

10 BW/75% BW Deadlifts
15 burpees over the bar
5 rds

for time

Thursday at 5:30 am and 7:45 pm

Backsquat 2 RM

then

1x 800m run
2 x 400m run
4 x 100 m run

Friday at 5:30 am and 7:00 pm

“Rebecca Black”

Saturday at 7:30 am

DL 2 RM

then

30-20-10 of

KBS
Goblet squats
K2E

for time

We are now one week into the paleo challenge. How is everyone doing? If you haven’t been updating your spreadsheet (like me, but I was out of town) get on it. Remember to take your picture everyday especially if you are on the weight-loss group. It is just another tool to keep you motivated and on track.

It is great to see all the new faces that have joined us for the challenge. You guys are doing great and if there is anything you need please don’t hesitate to ask!

WODs for the Week

Monday at 11am

Press 3 RM

then

AMRAP 12 of
20 y bear crawl
6 burpees
6 v-ups

Tuesday at 5:30am and 7:45pm

Front Squats 85/135
dips

10!

Thursday at 5:30am and 7:45 pm

DL x2 @75% OTM 10

then

3 rds for time of
20 PlyoPush-ups (few options)
30 KBS

Friday at 5:30 am and 7:00 pm

“Rebecca Black WOD”

Saturday at 7:30 am

Cathy’s Choice