Sunday, November 6 - Saturday, November 12

Sunday, November 6 - No Class

 

Monday, November 7 - No 12:00PM Class at CFEP Today. Feel free to attend 9:30AM at CFPL instead.

WOD: TABATA 

  • Row (calories)
  • MB Sit-Ups (14/20)
  • Burpee Box Overs (20"/24")
  • KB Sumo Deadlift High Pull (35/55)
  • Row (calories)
  • Arch Hold
  • Burpee Box Overs  (20"/24")

*Score is lowest reps for each movement 

 

Tuesday, November 8

Strength: Thruster 

  • Establish a 1 Rep Max (compare to 6/14/15)

WOD: 45 Reps of Each Movement For Time

"Freestyle Fran"

  • Thruster (63/95)
  • Pull-Up

*You must complete 45 thrusters & 45 pull-ups but reps can be performed however you'd like. For more info on how to strategize read this article here

 

Wednesday, November 9

Strength: 10 Minute EMOM

Minute 1:

  • 2 Strict Press at 80% of 1 Rep Max

Minute 2:

  • 30 second Handstand Hold

WOD Part 1: 15 Minute AMRAP

  • 10 Deadlift (163/225)
  • 15 Hand-Release Push-Ups
  • 30 Double Unders

Olympic Lifting - 6:00PM

  • Tall Snatch - 3x3 (view movement here)
  • Snatch Pull + Power Snatch + Hang Snatch + OHS - 5 sets
  • Snatch Pull w/ 3 second pause at 2 in. off floor, above knee, & hip - 3x3

Accessory Work

  • Back Squat - 1x10 at 60%; 1x8 at 65%, 1x6 at 70%, 1x6 at 75%, 1x6 at 80%
  • Front Squat - 1x5 at 60%, 1x5 at 65%, 1x5 at 70%, 1x5 at 75%

 

Thursday, November 10

Strength: Snatch

  • 5x2

WOD: 12 Minute AMRAP (compare to 1/2/15)

  • 16 Power Snatch (73/115)
  • 16 Pistols (alternating)
  • 10 Power Snatch (73/115)
  • 10 Pistols (alternating)
  • 6 Power Snatch (73/115)
  • 6 Pistols (alternating) 

 

Friday, November 11 - Veteran's Day

WOD: 7 Rounds for Time

"Wittman"
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, killed 2/10/10, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

  • 15 KB Swings (35/55)
  • 15 Power Clean (63/95)
  • 15 Box Jumps (20"/24")

*35 minute time cap.

 

Saturday, November 12

WOD: Chipper For Time

  • 400M Row
  • 40 Wall Balls (14/20)
  • 4 Rope Climbs
  • 300M Row
  • 30 Wall Balls (14/20)
  • 3 Rope Climbs
  • 200M Row
  • 20 Wall Balls (14/20)
  • 2 Rope Climb
  • 100M Row
  • 10 Wall Balls (14/20)
  • 1 Rope Climb

*Join us at 12PM at CFEP for the Fit4Recovery Olympic lifting mock meet fundraiser event! All are welcome and encouraged to attend! Olympic lifting kicks off at 12PM followed by a social hour w/ food, drinks, fitness challenges, raffles, vendors and more! If you plan to donate or purchase food/drinks please bring cash or check.

Posted on November 6, 2016 .