Sunday, October 4 - Saturday, October 11

Our CFEP location moves this weekend. For that reason we are looking back at the beginning. Only half a gym finished, but a whole lot of dreams! 

Our CFEP location moves this weekend. For that reason we are looking back at the beginning. Only half a gym finished, but a whole lot of dreams! 

Sunday, October 4 - No Class

 

Monday, October 5

Strength: Front Squat

  • 5 x 2 

WOD: "Waterfall" for time

  • 10 Alt. Pistol Squats
  • 15 Sumo Deadlift High-Pull (63/95)
  • 20 Push Press (63/95)
  • 800M Run

 

Tuesday, October 6

Strength: 3 Position Snatch 

  • High Hang Snatch + Hang Snatch + Snatch

 

WOD: 21-15-9 for Time

  • Overhead Squat (83/115)
  • Box Jumps (20/24)

 

Wednesday, October 7

Festivus Games Prep

:00 - 6:00

Buy-In: 20 calorie row, then

AMRAP: 

  • 3 Wall Walks
  • 6 Pull-Ups

6:00 - 8:00 Rest

8:00 - 9:00

  • Row max calories in 1 minute

Rest 5 minutes

For Time: 12-10-8-6-4-2

  • Plate-Hop Burpees
  • Plate Overhead Reverse Lunges
  • Sit-Ups 

 

Thursday, October 8

Strength: 12 Min EMOM

Min 1: 3 Deadlift @ 70% of 1RM

Min 2: 8 Ring Dips

12 Minute AMRAP

  • 20 KB Swings (35/55)
  • 30 Wall Balls (14/20)

*1 Sled Push after each round 

 

Friday, October 9

Partner WOD: 30 Minute AMRAP

  • 1000M Run (together)
  • 80 Air Squats
  • 60 Push-Ups
  • 40 Hang Power Clean (63/95)

 

Saturday, October 10

TABATA: x 2 

  • Row
  • Med Ball Cleans (14/20)
  • Shuttle Run
  • Med Ball Sit-ups (14/20)
Posted on October 4, 2015 .