Monday 052812

Skill:

           

Strength:

        

WOD:

         "Murph"


ATTENTION!!!


Only one class 9:30am! 

Read more: Monday 052812
 

friday 052512

IMG 0679Skill:

           hspu

Strength:

        push press: 2rm 

WOD:

         20 amrap

         400m run

         max hspu


(Schedule for regionals in Canton Ma. come support CFRTE1)

Read more: friday 052512
 

thursday 052412

IMG 0897

Strength:

        back squat: 50 body weight (F.T.) 

WOD:

         5 amrap

         double unders

Read more: thursday 052412
 

wednesday 052312

IMG 0942Skill:

           c+j

Strength:

        c+j: 1rm

WOD:

         3 rounds

        15 hang cleans

        15 burpees


(clean and jerk demo)

Read more: wednesday 052312
 

tuesday 052212

IMG 0890Skill:

           deadlift

Strength:

        dl:5rm 

WOD:

         21-15-9

         deadlifts (225/155)

         ring dips

Read more: tuesday 052212
 

monday 052112

IMG 0917Skill:

           pull-up

Strength:

        pull-up: 5rm

        

WOD:

         5 rounds

         12 pull-ups

         15 russian kb swings

         3 wall walks

Read more: monday 052112
 

Friday 051812

IMG 0852Skill:

           squat clean

Strength:

        front squat: 5rm 

WOD:

         3 squat cleans on the minute for 10 min (155/105)

Read more: Friday 051812
 

thursday 051712

IMG 2471Skill:

           t2b

Strength:

        hollow rock: 4x20 

WOD:

         15 amrap

         400 m run

         15 t2b

         5 hspu 

Read more: thursday 051712
 

wednesday 051612

IMG 0810Skill:

           press

Strength:

        press: 5rm 

WOD:

         5 rounds

        20 pushups

        20 box jumps (24/20)

        20 mountain climbers 

Read more: wednesday 051612
 

tuesday 051512

IMG 2614Skill:

           low bar back squat

Strength:

        L. Bar B.S: 3rm 

WOD:

         5 amrap

        5 goblet squats

        10 kb swings

        3 burpees

Read more: tuesday 051512
 

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