3/30 WOD

Power: Full Snatch from ground – Every 2 Mins for 16mins Work up to a peak single.

Strength: Back Squat – Tempo 3-1-X-1 – Every 3 Mins for 12 Mins

Conditioner: 7min AMRAP
-10 Shoulder 2 Overhead (115,75)-30 Double Unders

 

3/27 Open Gym WOD

Just a heads up guys, We are now posting recommended WOD’s on the website for Open Gym Fridays so you are not just randomly picking shit to do… So for those of you that come to open gym, look for the programming…
-If you missed a WOD this week feel free to do that today, otherwise complete the following…

Skill: 12 Min EMOM
Odd Mins – 8 Kipping C2B Pull-Ups (If C2B is to hard than do 6 Strict Pull-Ups)
Even Mins – 40 Seconds – Max Dubs
Strength: Deadlift 5×5
Conditioner: For TIme
-800m Run
-Rest 2 Mins
-600m Run
Rest 90 Secs
-400m Run
Rest 60 Secs
-200m Run

3/25 – Bring A Friend For Free Day

HUGE UPDATES for CFA in APRIL!!! 

*The 5:30pm class will not be open gym, It’s still permanent class in our line up. Sorry for any confusion

1) The 5am class has been going strong and is a permanent class Mon-Thurs.

2) We will be adding a 12:15 Lunch Time Express Class everyday Monday-Friday. It will be 30mins long, for those of you who are short on time and want to get a quick sweat on.

3) We are adding a 1pm Crossfit Class on Saturday afternoons!

4)Yoga is a permanent class on Sundays from 10-11

5) Beginner Classes / Intro Classes will now be in a group setting with a dedicated time every day. Mondays, Wednesdays and Fridays it will be 7am and on Tuesdays and Thursdays it will be 8:30pm

___________________________________________________________________________

 

Skill: Rope Climb

Conditioner: Teams of 2 – 1 Person works at a time
-2 Rope Climbs
-6 Push Press (135,95)
-12 T2B
-24 WallBalls (20,14)
-36 KB Swings (Red,Yellow)

 

3/25 WOD

HUGE UPDATES for CFA in APRIL!!! 

*The 5:30pm class will not be open gym, It’s still permanent class in our line up. Sorry for any confusion

1) The 5am class has been going strong and is a permanent class Mon-Thurs.

2) We will be adding a 12:15 Lunch Time Express Class everyday Monday-Friday. It will be 30mins long, for those of you who are short on time and want to get a quick sweat on.

3) We are adding a 1pm Crossfit Class on Saturday afternoons!

4)Yoga is a permanent class on Sundays from 10-11

5) Beginner Classes / Intro Classes will now be in a group setting with a dedicated time every day. Mondays, Wednesdays and Fridays it will be 7am and on Tuesdays and Thursdays it will be 8:30pm

___________________________________________________________________________

Power: Hang Clean + Clean & Jerk from Ground – Work up to a Peak on the complex for the day.

Stregnth: Front Squat 5×2 – Tempo 3-1-X-1

Conditioner: 3 Rounds 500m Row for time.

 

3/24 WOD

HUGE UPDATES for CFA in APRIL!!!

1) The 5am class has been going strong and is a permanent class Mon-Thurs.

2) 5:30pm classes have been almost non-existent so it will now be an Open Gym Mon-Thurs. For those of you who normally come use that time to your advantage to work on mobility, flexibility weakness, and then do 6:30 Class.

3) We will be adding a 12:15 Lunch Time Express Class everyday Monday-Friday. It will be 30mins long, for those of you who are short on time and want to get a quick sweat on.

4) We are adding a 1pm Crossfit Class on Saturday afternoons!

5) Beginner Classes / Intro Classes will now be in a group setting with a dedicated time every day. Mondays, Wednesdays and Fridays it will be 7am and on Tuesdays and Thursdays it will be 8:30pm

 

 

_____________________________________________________________________________

 

Conditioner: 20min EMOM (5Rounds)
1st Min – Max Strict Pull Ups in 30 seconds
2nd MIn – Max RIng Dips / Box Dips in 30 seconds
3rd Min – Max Push Press in 30 seconds
4th Min – Max KB Swings in 30 seconds

Extra Credit: Core with coach

3/23 WOD

STRENGTH: BACK SQUAT- 5 sets, 3 reps, tempo- 0-3-1-x

POWER: 15-20 minutes to find a peak single snatch from the ground. 1 reps every 2-3 minutes focusing on positioning, form, bar path, speed. If it looK’s and feels good add weight.

Conditoner: 5 rounds

20 seconds max Burpees

20 seconds rest

20 seconds max dubs

20 seconds rest

3/17 WOD

12 minute EMOM
-Odd min- 6 strict pull ups
-Even min- 6 dips
*add weight as needed

-2 minute rest

6 minute AMRAP
-6 thrusters (95/65)
-12 toes to bar

2 minute rest

3 rds: auxiliary strength
- Bear crawl up and back red rig length
- KB farmers walk blue red
- 1 minute rest