Let's Lift...

Today's Workout:

*2-2-2-2-2-2
  Push Press

*20-18-16-14-12-6-3
Kettlebell/dumbell snatch (split reps in half for each arm)
Box Jumps

Interval Training,,,

The Metcon:

You will run through this circuit in timed intervals:

>4 minutes<rest 90sec.>6 minutes<rest 2min.>All the way through 
400m run
20 SDHP (75/45)
30 Burpees
40 Med Ball Cleans (20/14)

You will go through this circuit as far as you can get
in each interval, but after rest period will start again
from the top of the circuit. The final time through you
will go until you complete the entire circuit. The
workout will be scored by reps and final time....

tues Sept 27th

Tuesday WOD

Rise Up!

The Power:
Front Squat
5-5-3-3-3

The Circuit
Rounds of 21-15-9-5
Planched PushUps
Romanian KB Deadlifts (2/1.5 Pood)
V Ups (full extension)

Record highest 5 and the rep weight. Record time for the circuit.

“For a man to conquer himself is the first and noblest of all victories.” -Plato

Monday Sept 26th

Helen in Pieces
3 Rounds
400m Run

21 KB Swings (1.5/1)
12 PullUps
rest 90 Sec
2 Rounds
400m Run
21 KB Swings
12 PullUps
rest 60 Sec
1 Round
400m Run
21 KB Swings
12 PullUps

Congrats to the CF7c "Nerds" who competed in the X Corp Adventure Race. Great job guys.

“We cling to the idea that success is a simple function of individual merit and that the world in which we all grow up and the rules we choose to write as a society don't matter at all. It does.”
― Malcolm Gladwell, Outliers: The Story of Success

Classes Today are Cancelled for X Corp Adventure Race!
12 Days until EFC. Did you get tickets yet?

Friday!
The MetCon:
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees
Every 90 Sec 2 Power Cleans @ 155/ 85

“Only the extremely ignorant or the extremely intelligent can resist change.”- Socrates

Thursday Sept 22nd

Count to 10
Warm Up: Hip and Shoulder Mobility Work

Be strong.

The Met Con:
1 to 10 Deadlift (75% max)
10 Pushups (Hand release)
10 Xeres Lunges (35/25)

(1st rnd 1DL then 2DL...etc.)

"You can live in a dignified and disciplined way, without frivolity, and at the same time enjoy your life. You can combine survival and celebration."- Chogyam Trungpa

Wednesday Sept 21st

The Reverse

The MetCon:
 15 Min AMRAP
10 Toes 2 Bar
15 AbMat SitUps
20 Air Squats.

then...
The Power:
Thrusters 3-3-3-3

(Record rounds and max thruster weight). Full lockout on each thruster to count rep.

"The shoe that fits one person pinches another; there is no recipe for living that suits all cases." -Carl Jung

Today's Workout:

* 2 Rounds (1 min  rest)
   400m sprints

*12 minute (amrap)

  6 Deadlifts (135/95)
  6 Power Cleans
  6 Over the bar Burpees


Enjoy!!!

Hero WOD!

Today's Workout:

"Wittman" (overhead)

5 Rounds

15 Swings
15 Shoulder to Overhead (115/75)
15 Box Jumps


This is a hero workout everyone so lets honor it.  We changed the wod slightly and decided to go overhead with some weights.
Enjoy!!!

Snatch Sunday....

Today's Workout:

*2-2-2-2-2
  Snatch Balance

* 5 Rounds
10 Squat Snatch (75/45)
15 Hand Release Pushups


Enjoy!!!!!

Friday Sept 16th

 The Games we Play!

Buy in:
Death by...10m Burpees
MetCon: Outside
7 Rounds for Time:
7 Wall Balls (20/14)
50m MedBall Sprint
Cash Out:
30 Tire flips for time
(Approx 5 minutes rest between events: score is accumulative time)
"Difficulties strengthen the mind, as labor does the body." - Seneca  

Thursday Sept 15th

Skill Development: Pistol Drills

"get some"

MetCon:
Every Minute on the Minute for 15minutes
4 Power Snatch @ 115/75
5 Chin Ups
Cash out:
100 Double Unders for time

Today's Quote: Death is not an event in life: we do not live to experience death. If we take eternity to mean not infinite temporal duration but timelessness, then eternal life belongs to those who live in the present. - Ludwig Von Wittgenstein

Wednesday Sept 14th

It's an Interval Thing...
4 Rounds for time:
200m Sprint
30 KB Swings (1.5/1)
20 Knees 2 Elbows
10 Burpees

Rest exactly 1 min after each round.
Score is fastest and slowest round.

Today's Quote:

"As far as we can discern, the sole purpose of human existence is to kindle a light in the darkness of mere being".- Carl Jung,

Tuesday...

Today's Workout:

"FRAN"
21-15-9
Thruster
Pullups

then....

1 min. Max reps of Body Weight Deadlifts.


Enjoy!!!

Heavy Day!!!

Today's Workout:

*Strength*
  5-4-3-2-1
Front Squat

*The Metcon*
 -2 times do this 5 min. (amrap)

5 Cleans (135/95)
7 Pushups


Enjoy!!!!

Saturday Sept 10th

No Saturday Open Gym or WOD today.
Sorry for the late notice:
Sunday's WOD will be at City Park as part of Cody's Birthday Bash
Have Fun!

It's Thursday....

Today's Workout:

Buy in: 20 Back Squats @ Bodyweight

15 minute (amrap)

20 Box Jumps
10 Swings
5 Turkish Get ups

Tuesday September 6th

The Power:
 Front Squat
7-7-7-7-7
Clean each set to the Rack position
Complete all Reps with a 1 Sec Pause at the bottom.

The Met Con:
Sprint 400m
15 Overhead Squats (115/75)
Sprint 400m

Is it revolution or evolution?

"The individual has always had to struggle to keep from being overwhelmed by the tribe. If you try it, you will be lonely often, and sometimes frightened. But no price is too high to pay for the privilege of owning yourself." -Friedrich Neitzsche

 

September 4th

Barbell Barb!
5 Rounds for Time:
Rest 3 minutes after each round.

10 Cleans @ 135/95
20 PullUps
30 Bar Rolls
40 Lateral Bar Jumps

Remember: No Class Monday. Enjoy the Holiday!

Today's Quote: "it's better to face these kinds of things with a sense of poise and rationality"-Panic at the Disco

It's Friday...

Today's Workout:

*Split Snatch
1-1-1-1-1-1-1

* 6 Rounds (1 min. rest)

15 Wall Balls (20/14)
15 Box Jumps
5 Push Press



enjoy!!!!

Kettlebell crazy!

Today's workout:
20 MIN.(AMRAP)

5 KB CLEANS LEFT ARM
10 KB SWINGS
5 KB SWINGS RIGHT ARM
20 PUSHUPS

Enjoy!!!!

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