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
Hey you, put down the twinkie! Eat meat, lots of it!!!
Paleo Challenge- Ready, Set, GOOOO! Few helpful tips:
-get rid of the crap food in your house now. It’s too tempting.
- Update the spreadsheet and get some support to stay on track right away. If you don’t have access, email me and I’ll send you the link!
Few clarifications of the challenge:
Weight-loss group
- weigh yourself the same time each week or day.
- the pictures you take each day are for yourself and no one else. Take them everyday though. They will keep you motivated and at the end of 6 weeks, the changes should be awesome!
- you can do the workout every friday too!
Performance group
- If you can’t make a friday WOD make it up on Saturday or do it thursday!
- Only care about the workouts and how you feel, not what you look like or weigh.
We are super excited to see everyone spreading the word about the challenge. We should have a good number of newcomers doing it with us. Feel free to ask for advice from anyone and thanks for joining us.
WODs for the Week
Monday at 11 am
Press 5 RM
then
10-1 reps of hang power snatch
1-10 reps of HSPU
Tuesday at 5:30am and 7:45 pm
Squat 5RM
then
35 DU
200m run
Thursday at 5:30 am and 7:45 pm
Jerk 3 RM
then
Press for max reps
Max pull-ups
not for time
5 rounds
Friday at 5:30 am and 7:00 pm
400m run
21 BJ
12 C&J
400m run
15 BJ
9 C&J
400 m run
9 BJ
6 C&J
for time (135/95)
Saturday at 7:30 am
8 rds of
10 thrusters
10 True Push-ups
for time (pick a thruster weight that is appropriate)
