friday 2.22.13

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Skill:

           power clean

Strength:

        back squat: 1rm

WOD:

         2min ME thruster (135/95)

         1 min rest

         2min ME power clean (135/95)

         1 min rest

         2min ME burpee bar hop

Read more: friday 2.22.13
 

thursday 2.21.13

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Sign up for the open or else you are next!

Skill:

           hspu

Strength:

        12 otm

        5 hspu

        7t2b

WOD:

         12 amrap

         10 burpees

         15 v-ups

         20 plate to overhead (45/25)

Read more: thursday 2.21.13
 

wednesday 2.19.13

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Skill:

           banded good mornings / depth jumps

Strength:

        banded good mornings: 4x20

        depth jumps (12" to 24"): 4x3

WOD:

         3 rounds

         3m on 1m off

         10 dl (155/105)

         10 squat split jumps

         10 rkb swings (53/35)

Read more: wednesday 2.19.13
 

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
 

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