tuesday 2.18.13

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Skill:

           floor press

Strength:

        bent row: 3x8

        floor press: 5x3

WOD:

         10 amrap

         25 push ups

         25 sit-ups

         25 pull-ups

Read more: tuesday 2.18.13
 

monday 2.18.13

Congrats to all the CF RTE 1 athletes who participated Saturday! I am so proud of all of you, can't wait to watch

everyone go at the CF Open WODs.

So thnkful for all the volunteers who donated there time and energy saturday to hlp the event go smoothly. A big

thanks to our head judge Chris Zardas for running flawless comp.

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Skill:

           snatch

Strength:

        power snatch: 3x4 tng ascending (feet must not move)

WOD:

        "Grace"

Read more: monday 2.18.13
 

friday 2.14.13 NO saturday class.

Love'em or Leave'em competition starts at 9 come cheer on our athlete compete.


IMG 2634Skill:

           muscle ups

Strength:

        10 otm
        4 muscle ups

        6 hspu

WOD:

         3min on 1 off

         3 rounds

         3 wall walks

         5 renagade row (1 db)

         7 v-ups

Read more: friday 2.14.13
 

thrusday 2.14.13

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Skill:

          squat clean

Strength:

        front squat: 3rm

WOD:

         50 double unders

         20 squat clean (155/105)

         30 burpees

         50 double unders

Read more: thrusday 2.14.13
 

wednesday 2.13.13

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Skill:

           hang power snatch (demo video)/ kb snatch

Strength:

        hang power snatch: 3x5

WOD:

         10amrap

         20 kb snatch (53/35)

         20 sdhp

Read more: wednesday 2.13.13
 

tuesday 2.12.13


Skill:

           shoulder press

Strength:

        shoulder press: 3rm

        chin-ups: 3rm

WOD:

         3 rounds

         6 s2o (185/125)

         12 dips (35#/20#)

         18 hrpu

-------------

tri press down: 3x15

Read more: tuesday 2.12.13
 

monday 2.11.13

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Skill:

           box squat

Strength:

        box squat: 6x2 @80%

WOD:

         2 rounds
        2min max box jumps (24/20)
        2min max wall ball (20/14)
        2min rest


Assisted GHR w/ partner: 3x5

Read more: monday 2.11.13
 

friday 2.8.13

NO 5pm class fri, Closed Saturday!

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Skill:

           deadlift

Strength:

        deadlift: 4rm

WOD:

         3 rounds

         7 deadlift (275/185)

         14 burpee bar hops

Read more: friday 2.8.13
 

thursday 2.07.13

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Skill:

           thruster/c2b

 

WOD:

         7 amrap

         3-6-9-12-15-18-21-24

         thruster (100/65)

         c2b

Read more: thursday 2.07.13
 

wednesday 2.6.13

Dont't forget about yoga tonight at 8pm.  NO mobility class today.

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Skill:

           L-sits

Strength:

        L-Sits: 2 min

        Rev band fly: 4x20

WOD:

         12 amrap

         6 db snatches (70/45)

         12 box jumps (30/24)

         18 sit-ups

Read more: wednesday 2.6.13
 

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