02.01.16 Monday

--SWOD--

6-6-6-6-6

Seated Strict Press

*work up in load

--THE WOD--

15-12-9-6-3

Bar Over Burpees

Squat Clean (135/95)

For time...

Post "The Rusty" WOD photo with the crew

01.29.16 Friday

--TEAM WOD--

26 min amrap

2-4-6-8-10-12-etc....

Clean and Jerk (185/125)

*between each set of clean and jerks eac team must complete:

15 Box Jumps (24"/20")

20 Toes to Bar

Happy Birthday Coach Richard

01.28.16 Thursday

--THE WOD--

800m Run

21 Thrusters (95/65)

21 V-ups

400m Run

15 Thrusters 

15 V-ups

200m Run

9 Thrusters

9 V-ups

For time...

01.27.16 Wednesday

--SWOD--

5-4-3-3-2

Deficit Deadlifts

*heavy but perfect

(We will be using a 3" plate deficit 

--THE WOD--

10 Rounds

5 Pullups

10 Push-ups

15 Squats

01.26.16 Tuesday

--SWOD--

3RM Back Squat

-then 2x3@90%

--THE WOD--

12 min (amrap)

"The Scott"

53 Double Unders

26 Power Snatch (75/55)

53 Double Unders

26 Push Press

Scott

01.25.16 Monday

--SWOD--

8-8-8-8

Seated Strict Press

*do each set with a working set just short of a max load

--THE WOD--

"The Melissa"

15 min amrap

39 Hang Power Cleans (135/95)

39 Hand release Burpees 

Melissa 

01.22.16 Friday

--TEAM FRIDAY--

(Teams of 2)

100 Hang Power Cleans (115/75)

100 Box Jump Overs (24"/20")

100 Double Unders

100 Row Cals

For time... 

**Teams work together to finish the reps. One athlete works at a time until all the work is completed. 30 min time cap to this workout.

01.21.16 Thursday

--THE WOD--

50-40-30-20-10

KBS (choose load)

Med ball sit ups

*run 200m between each set

For time...

01.20.16 Wednesday

--SWOD--

4xMax Effort sets of Ring dips

*if you do not have ring dips yet use either bands or rings to get the most challenge. If you have body weight ring dips feel free to add weight (med balls, weighted vests) to your sets.

*90 sec breaks between sets 

--THE WOD--

3 Rounds of 4 min amraps of:

4 Snatches (135/95)

8 Chest To Bar Pullups 

*Rest 1 min between rounds

Laurie!

01.19.16 Tuesday

--SWOD--

3RM Back Squat

-then 3@90%

--THE WOD--

7 min amrap 

2 Front Squat (165/115)

2 Burpee over bar

4 Front Squat

4 Burpee over bar

6 Front Squat

6 Burpee over bar

8 ""

8 ""

* keep going up by 2 reps until you reach the time cap. Your score is total reps completed.

Megan

01.18.16 Monday

*NORMAL CLASS SCHEDULE TODAY

--SWOD--

10-10-10-10

Seated Strict Press

*do each set with a working set just short of a max load

--THE WOD--

3 Rounds

21 Push-ups

15 Toes To Bar

9 Power Clean (185/125)

For time...

Karl

01.15.16 Friday

We hope that everyone will drop in for a farewell workout for our long time friend Marcuss tomorrow. He will be leaving us to move on to his next duty station and he will be greatly missed. Marcuss you will be missed and will always be a part of the CF7C Family!

--TEAM WOD--

"Farewell Marcuss"

Teams of 2:

20 min amrap

10 Rope Climbs 

40 KBS (53/35)

50 Thrusters (115/75)

Marcuss

01.14.16 Thursday

--THE WOD--

"The Lyndsi"

14 min amrap 

26 Hang Squat Clean (95/65)

200m Run

26 Sit-ups 

200m Run

26 Hand Release Push-ups 

Lyndsi

01.13.16 Wednesday

--SWOD--

8-8-6-6-4

Push Press

--THE WOD--

5 Rounds

18 Wall Balls (20/14)

12 Burpees 

6 Deadlifts (275/185)

For time...

01.12.16 Tuesday

--SWOD--

5RM Back Squat

-then 5@90%

--THE WOD--

6 Rounds

1 min max effort Power Snatch (135/95)

1 min max effort Double Unders 

Rest 30 sec between rounds...

01.11.16 Monday

--SWOD--

3RM Front Squat

*3 sec pause each rep 

--THE WOD--

10 min amrap

25 Air Squats

10 Clean and Jerks (135/95)

Our very own Casey Campbell

01.08.15 Friday

--PARTNER WOD--

Teams of 3 complete:

100 Calorie Row

 80 Pullups 

 100 Thrusters (95/65)

 800m Partner Run

 100 Thrusters (95/65)

 80 Pullups 

100 Calorie Row

For time...

The View from the gym parking lot.

01.07.16 Thursday

--THE WOD--

Every minute on the minute for 21 min:

Min 1: Max Double Unders

Min 2: Max Burpees to Plate

Min 3: Max KBS (53/35)

01.06.15 Wednesday

--SWOD--

8-8-6-6-4

Strict Press

*heavy but perfect

--THE WOD--

4 Rounds

200m Run

20 Wall Balls (20/14)

20 Box Jump Overs (24"/20")

For time...

*20 min cap

Coach Travis

01.05.16 Tuesday

--SWOD--

1RM Paused Back Squat 

*3 sec pause in the bottom

-then do 3@80% of best lift

--THE WOD--

6 Rounds

15 Toes To Bar

10 Deadlifts

5 Power Snatch (115/75)

For time...

**15 min cap

Valerie

01.04.16 Monday

--SWOD--

5RM Front Squat 

*3 sec pause each rep 

--THE WOD--

10 min amrap

30 Shoulder to Overhead (135/95)

30 Hang Power Clean 

30 Hand Release Push-ups 

01.02.15 Saturday

-NORMAL CLASS SCHEDULE  SATURDAY

--THE WOD--

5 Rounds

10 Clean and Jerk (135/95)

10 Chest to Bar Pullups

For time...