WOD 072317 SUNDAY

Spartan class 9:00-10:00
AMRAP 35
200m run w plate (45/25)
20 air squat
20 weighted ab mat (45/25)
20 pull up
20 plate ground to OH (45/25)

Sunday funday 10:00-11:00
For time
200 Run
15 Deadlifts (225/155)
400m Run
50 Double unders
800m Run
50 Double unders
400m Run
15 Deadlifts
200m Run

Posted by admin 0 Comments July 22, 2017

WOD 072217

WOD
Rx+
2RFT
50 back squat (95/65)
5 rope climb
50/40 cal row
20:00 cap

Rx
2 RFT
50 back squat (75/55)
5 rope climb
45/35 cal row
20:00 cap

Fitness
2 RFT
50 back squat (55/45)
10 jumping C2B
40/30 cal row
20:00 cap

MIDLINE CASH OUT
3 ROUNDS
:30 L SIT HOLD
:30 Right Arm Plank
:30 Left Arm Plank

Posted by admin 0 Comments July 21, 2017

WOD 072117 FRIDAY

STRENGTH
10:00 to find a heavy set of the following complex
3 snatch grip DL
2 snatch pull
1 snatch

WOD (In teams of 2)
Rx+
For Time:
100 DB Snatch (50/35#) (Alt. Hands)
80 DB Overhead Lunge (50/35#) (Alt. feet)
60 Toe-2-Bar
40 Syncro. Burpee

Rx
For Time:
100 DB Snatch (35/25#) (Alt. Hands)
80 DB Overhead Lunge (35/25#) (Alt. feet)
40 Toe-2-Bar
40 Syncro. Burpee

Fitness
For Time:
100 DB Snatch (30/20#) (Alt. Hands)
80 DB Overhead Lunge (30/20#) (Alt. feet)
40 Knee Raises
30 Syncro. Burpee

Posted by admin 1 Comment July 20, 2017

WOD 072017 THURSDAY


Rx+/Rx
AMRAP 12
15 HRPU
12 Box jump (24/20)
9 Sumo DL High Pull (115/75) (95/65)

Fitness
AMRAP 12
10 HRPU
12 Plate Jumps
9 Sumo DL High Pull (75/55)

MIDLINE CASH OUT
Alternating Tabata
Odd: hollow rock/hold
Even: weighted ab mat sit up (25/15)

Posted by admin 0 Comments July 19, 2017

WOD 071917 WEDNESDAY

STRENGTH
10:00 to establish heavy complex of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 STOH

WOD
5RFT
12 HANG CLEAN & JERK
12 BURPEE OVER BAR
Rx+ (135/95)
Rx (115/75)
Fitness (95/65)

Posted by admin 1 Comment July 18, 2017

WOD 071817 TUESDAY

Wod #2 for the In-house throwdown!!

Rx+
EMOM 18
Minute 1: 15 TTB
Minute 2: 20/15 cal bike
Minute 3: rest

Rx
EMOM 18
Minute 1: 10 TTB
Minute 2: 15/12 cal row
Minute 3: rest

FITNESS
EMOM 18
Minute 1: 12 K2C
Minute 2: 15/10 cal row
Minute 3: rest

 

Posted by admin 0 Comments July 17, 2017

WOD 071717 MONDAY

Rx+/Rx
FOR TIME
400m run
27 front squat (135/95)(115/75)
15 HSPU
400m run
21 front squat
12 HSPU
400m run
15 front squat
9 HSPU

FITNESS
FOR TIME
400m run
27 front squat (95/65)
15 DB strict press
400m run
21 front squat
12 DB strict press
400m run
15 front squat
9 DB strict press

SKILL CASH OUT
10-9-8-7-6-5-4-3-2-1
Rx+: strict C2B
Rx: strict pull up
Fitness: strict banded or inverted ring row

Posted by admin 0 Comments July 16, 2017

WOD 071617 SUNDAY

SUNDAY FUNDAY
Athlete of the month WOD
“Skinny Wieners” (a heavyweights reference)
5 rounds for time:
20 ghd sit-ups
15 burpee box jump
10 atlas stone over shoulder (115 lbs)
5 handstand push-ups
1 legless rope climb

Posted by admin 0 Comments July 15, 2017

WOD 071517 SATURDAY

WOD
Comp/Rx
in teams of 2
125 HRPU
100 pull up
75 front squat (155/105)
50 hang power clean (155/105)

Fitness
in teams of 2
100 HRPU
75 jumping pull up
50 front squat (125/75)
35 hang power clean (125/75)

Posted by admin 0 Comments July 14, 2017

WOD 071417 FRIDAY

WOD
Comp
7 RFT
7 hang squat snatch (115/75)
14 push press (115/75)
5:00 rest
10:00 to establish heavy hang squat snatch

Rx
7 RFT
7 hang squat snatch (95/65)
14 push press (95/65)
5:00 rest
10:00 to establish heavy hang squat snatch

Fitness
7 RFT
7 hang squat snatch (65/45)
14 push press (65/45)
5:00 rest
10:00 to establish heavy hang squat snatch

Posted by admin 0 Comments July 13, 2017

WOD 071317 THURSDAY

WOD
Comp
AMRAP 20
400m run
25 C2B
30 GHD

Rx
AMRAP 20
400m run
25 pull up
30 GHD/anchored weighted sit up (25/15)

Fitness
AMRAP 20
400m run
25 jumping pull up
30 ab mat sit up

POST WOD STRENGTH
5 RNFT
5 heavy bent BB row (with good form)

Posted by admin 0 Comments July 13, 2017

WOD 071217 WEDNESDAY

STRENGTH
Every 2:00 x 8 rounds
3 front squat + 1 split jerk
*building for sets 1-5 and holding for sets 6, 7, and 8

WOD
Comp
2 rounds
2:00 row (meters)
2:00 strict HSPU
2:00 row
2:00 strict ring dip
2:00 row
2:00 push up

Rx
2 rounds
2:00 row (meters)
2:00 kipping HSPU
2:00 row
2:00 kipping ring dip
2:00 row
2:00 push up

Fitness
2 rounds
2:00 row (meters)
2:00 pike push up
2:00 row
2:00 jumping ring dip
2:00 row
2:00 push up from knees

OPTIONAL CASH OUT
Accumulate 2:00 in the following:
Hip extension/Superman hold
Hollow Hold
Hang from pull up bar

Posted by admin 0 Comments July 11, 2017

WOD 071117 TUESDAY

“Wittman”
Comp/Rx
7 RFT
15 KB swing (53/35)
15 power clean (96/65)
15 box jump (24/20)
5:00 REST
10:00 to establish 2 heavy TnG power clean

Fitness
7 RFT
10 KB swing (35/25)
10 power clean (75/55)
10 box jump/step up (24/20)
5:00 REST
10:00 to establish 2 heavy TnG power clean

Posted by admin 0 Comments July 10, 2017

WOD 071017 MONDAY

WOD
“HELTON”
Comp/Rx
3RFT
800m run
30 DB squat clean (50/35)
30 burpees
*25:00 time cap

FITNESS
3RFT
600m run
20 DB squat clean (35/25)
20 burpees
*25:00 time cap

STRENGTH ACCESSORY
1:00 max DB bench press (light)
2:00 max banded row
1:00 rest

Posted by admin 0 Comments July 09, 2017

WOD 070917 SUNDAY

 

Spartan class
AMRAP 8
2 rope climb/4 seated rope climb
100m front rack kb carry (1.5/1)
100m run
2:00 rest
AMRAP 8
10 plate burpee (25/15)
20 lateral box step over
2:00 rest
AMRAP 8
200m row
10 stone to shoulder
10 stone squat

Sunday Funday
Hopper wod! Come on in and find out what it is.

Posted by admin 0 Comments July 08, 2017

WOD 070817 SATURDAY

 

TODAY IS BRING A FRIEND DAY!!  ALL DAY!!  ALL CLASSES!!

AMRAP 30
800m Run
50 Air Squat
50 AbMat Situp
50 Box Jump
50 Pushups
**Teams of Two**

Posted by admin Comments Off on WOD 070817 SATURDAY July 07, 2017

WOD 070717 FRIDAY

RXD
800m Run
50 KB Swing Unbroken (20/12kg)
Rest 1min

600m Run
40 KB Swing Unbroken
Rest 1min

400m Run
30 KB Swing Unbroken
Rest 1min

200m Run
20 KB Swing Unbroken

FITNESS
800m Run
40 KB Swing
Rest 1min

600m Run
30 KB Swing
Rest 1min

400m Run
20 KB Swing
Rest 1min

200m Run
10 KB Swing

Posted by admin Comments Off on WOD 070717 FRIDAY July 06, 2017

WOD 070617 THURSDAY

Skill: Review push press

WOD: 6 rounds for time
5 Push Press (155/105lbs)
10 Burpee

Posted by admin Comments Off on WOD 070617 THURSDAY July 05, 2017

WOD 070517 WEDNESDAY

RXD
100m 1 Arm Waiter Carry – right arm (45/25lbs)
12 DB row in Plank – right arm
24 Air Squats
12 DB Row in Plank – left arm
100m 1 Arm Waiter Carry – left arm
AMRAP 12min

FITNESS
100m 1 Arm Waiter Carry – right arm
12 DB Row in Plank – right arm
24 Air Squats
12 DB Row in Plank – left arm
100m 1 Arm Waiter Carry – left arm
AMRAP 12min

Posted by admin Comments Off on WOD 070517 WEDNESDAY July 04, 2017

WOD 070417 TUESDAY

HAPPY 4TH OF JULY TO EVERYONE!!

ONE WOD TODAY AT 10AM!!

4TH OF JULY WOD
“TARENTINO”
In Teams of 2
2000m Row
50 Clean & Jerks (155/105)
2000m Row
100 Burpees
2000m Row
150 Wall Ball (20/14)

Posted by admin Comments Off on WOD 070417 TUESDAY July 03, 2017

WOD 070317 MONDAY

STRENGTH:
Front Squat 5-3-3-1-1-1

WOD:
Tabata Front Squat 45/35

Posted by admin Comments Off on WOD 070317 MONDAY July 02, 2017

WOD 070117 SATURDAY

JULY ANNOUNCEMENTS
NEW Open Gym hours
MWF 12:15-1:15
T/TR 3:15-4:15

NEW Sunday Hours
Spartan strength 9am
Sunday Funday 10am
Open Gym 11-12pm
Gym will be closed at 12pm

July 4th: 1 Hero WOD at 10am closed at 12pm

RXD
1min Double Unders
1min Ring Dip
1min HSPU
3 Rounds

35 Double Unders
10 Ring Dips
8 HSPU
3 Rounds

FITNESS
1min Single Unders
1min Box Dip
1min Pike Pushups
3 Rounds

35 Single Unders
10 Box Dips
8 Pike Pushups
3 Rounds

Posted by admin Comments Off on WOD 070117 SATURDAY June 30, 2017

WOD 063017 FRIDAY

RXD
15 Deadlifts (185/135lbs)
15 Box Jumps (20″)
15 Pull-ups
5 Rounds

FITNESS
10 Deadlifts
10 Step Ups
10 Ring Rows
5 Rounds

Posted by admin Comments Off on WOD 063017 FRIDAY June 29, 2017

WOD 062917 THURSDAY

RXD
20 Pistols
20 Inverted Ring Rows
20 SDHP (95/65lbs)
20 Hip Extensions
AMRAP 30min

FITNESS
15 Walking Lunges
15 Ring Rows
15 SDHP
15 Good Mornings
AMRAP 30min

Posted by admin Comments Off on WOD 062917 THURSDAY June 28, 2017

WOD 062817 WEDNESDAY

RXD
100 Thrusters (135/95lbs)
EMOM Perform 5 Burpees

FITNESS
70 Thrusters
EMOM Perform 3 Burpees

Posted by admin Comments Off on WOD 062817 WEDNESDAY June 27, 2017

WOD 062717 TUESDAY

RXD
Odd Min: 200m Run
Even Min: 7 Strict Pullup
20min

FITNESS
Odd Min: 100m Run
Even min: 7 Strict Ring Rows
20min

Posted by admin Comments Off on WOD 062717 TUESDAY June 26, 2017

WOD 062617 MONDAY

Clint Lowery, Lead Guitarist for Sevendust, dropping in at CFCM over the weekend.

RXD
Complete in a team of 2:
100 Box Jump Overs (20”)
100 Wall Ball (20/14lbs)
100 KB Swings
100 Pushup
100 Double Unders

FITNESS
Complete in a team of 2:
80 Box Step Overs
80 Wall Ball
80 KB Swings
80 Pushup
100 Single Unders

Posted by admin Comments Off on WOD 062617 MONDAY June 25, 2017

WOD 062517 SUNDAY

 

20 minute AMRAP
30 DB snatches (50/35)
30 plate sit-ups (25/15)
10 strict pull-ups
30 DB single arm OH squats
(Must do 5 at a time and switch arms, 5 on the right switch, 5 on the left and so on until you’ve completed 30 reps)
30 DB box stepovers (24/20)
10 strict pull-ups

Rest 2 minutes.

As fast as possible 800 meter run for time.

Posted by admin Comments Off on WOD 062517 SUNDAY June 24, 2017

WOD 062417 SATURDAY

RXD
5 HSPU
10 Pistols (alt)
15 Pullups
AMRAP 20min

FITNESS
5 Press
10 Split Squats
15 Jumping Pullups
AMRAP 20min

Posted by admin Comments Off on WOD 062417 SATURDAY June 23, 2017

WOD 062317 FRIDAY

STRENGTH
Power Clean 1RM

RXD
7 OH Squat (155/105lbs)
7 Front Squat
7 Back Squat
5 Rounds

FITNESS
7 OH Squat
7 Front Squat
7 Back Squat
5 Rounds

Posted by admin Comments Off on WOD 062317 FRIDAY June 22, 2017

WOD 062217 THURSDAY

STRENGTH
Strict Press 1 RM

RXD
1min Row
30sec Rest
45sec Handstand Hold
15sec Rest
1min Row
30sec Rest
45sec Iron Cross Hold
15sec Rest
3 Rounds

FITNESS
1min Row
30sec Rest
45sec Plank Hold
15sec Rest
1min Row
30sec Rest
45sec Single Arm Iron Cross Hold
15sec Rest
3 Rounds

Posted by admin Comments Off on WOD 062217 THURSDAY June 21, 2017