Wednesday 29, August 2018

Warm up
Coach lead

Ready
3x
10 front squats
20 air squats
10 push press
20 push ups
*you have 10 mins pick a weight that allows you success

Strength
Clean
7-5-3-1–1-1
75/80/85/90%

Metcon
5 rounds
3 reps of the below complex
Clean
Squat clean
Hang clean
Hang squat clean
Jerk
*do not put the bar down for the three reps
*add weight each round - should end at 90%ish of your max jerk

Extra credit
2500 m row
Compare to last Monday

Tuesday 28, August 2018

Warm up
Coach lead

Ready
10 mins to work on
HSPU and or Ring work

Strength
Deadlift
7-5-3-3-3 @ 75/80/85%

Metcon
12 min AMRAP
9 HSPU
6 ring dips modified double
3 muscle ups ring or bar - modified 6 C2B pull ups (no dips)
No bands on bar
Jumping MUST be from coaches discretion on height :-)

Extra credit
100 thrusters 20/15kg
Love Derek

Monday 27, August 2018

Warm up
Coach lead

Ready
Snatch warm up coach leads

Strength
Bench Press
7-5-3-3-3 @75/80/85%

Metcon
7x
5 snatch 60/42.5kg
200m sprint sub :40
*if over :40 5 burpees
28 min time cap
Push your 1st run AS HARD AS YOU CAN
if you make it push your next one - if you don't make it PUSH AS HARD AS YOU CAN!

Extra credit
Mini flight simulator
5-10-15-20-25-20-15-10-5
Double unders - unbroken - must start over that set if broken - must stop after every set

Friday 24, August 2018

Warm up
Led by coach

Ready
10 box drops with jump
10 Sampson each side
10 air squats 4 count bottom explode up

Strength
Back Squat
7-5-3-3-3 @ 70/75/80

Metcon
15-12-9-6-3
OHS 60/42.5
Toes to bar

Extra Credit
2x
800m run - rest the amount of time it took you to run the first one between

Thursday 23, August 2018

Warm up
Led by coach

Ready
50 HEAVY swings
50 HEAVY banded pull throughs
50 banded press

Strength
Clean
7-5-3-1-1-1
@70/75/80/90/90/90
Catch in the HOLE

Metcon
5x 4 min rounds
20/15 calories
1 round of Kettlebell DT
12 deadlifts 32/24 each hand
9 hang cleans 32/24 each hand or each side
6 jerks 32/24 each hand or each side
Rest the remainder of your 4 minutes

Extra Credit
5x
20 Double KB sit ups
10 KB curls
10 KB lying tricep ext

Wednesday 22, August 2018

Warm up
Led by coach

Ready
1x
Banded march down and back
10 banded good mornings
Death march with KB down and back - if you do this fast you are wasting YOUR TIME

Strength
Deadlift
7-5-3-3-3 @ 70/75/80%
Double over hand - hook grip

Metcon
21-15-9
DB Snatch e/s 50/35lbs
HSPU

 Extra Credit
5x
10 front rack lunges - e/s DB/KB/BB - AHAP
10 front rack step up - e/s
10 bent over rows

Tuesday 21, August 2018

Warm up
Led by coach

Ready
Oly warm up with Coach

Strength
Snatch
7-5-3-1-1-1
70/75/80/90/90/90%

Metcon
12 AMRAP
10 burpees
20 double unders
30 air squats

Extra Credit
10x
10 hollow rocks
10 supermans
10 GHD sit ups
TOOOOO easy - ADD WEIGHT

Monday 20, August 2018

Warm up
Led by coach

Ready
3x
5 wall walks
10 inch worms
15 Superman’s

Strength
Strict Press
7-5-3-3-3 @ 70/75/80%
Or
Jerk
7-5-3-1-1-1 70/75/80/90%

Metcon
“Jules”
1-2-3-4-5-6-7-8-9-10
Clean and jerk 70/50kg
1 round of Cindy after each round of cleans
5 pull ups-10 push ups-15 air squats

Extra credit
2500m row

Friday 17, August 2018

Warm up
Coach lead

Ready
10 minutes
TGU
After refresher work up to heaviest weight

Strength
Clean
7-5-3-1-1-1 at 65/70/75/90/90/90%
CATCH in the HOLE

Metcon
5x
10 DB KB Step ups front rack AHAP
20 wall balls
30 KB swings 24/20kg
40 ab mat sit ups

Extra Credit
5x
15 star fish
v-outs
hollow rocks

Thursday 16, August 2018

Warm up
Lead by Coach

Ready
7 min AMRAP
7 handstand kick ups - free or wall
3 STRICT HSPU
5 HSPU

Strength
Deadlift
7-5-3-3-3 at 65/70/80/80/80
Double over hand - Hook grip

Metcon
3 minutes
21 pull ups - time remaining max distance row
Rest 3 minutes
3 minutes
15 pull ups - time remaining max distance row
Rest 3 minutes
3 minutes
9 pull ups - time remaining max distance row
Rest 3 minutes
3 minutes
6 pull ups - time remaining max distance row
***Muscle ups - C2B - Strict - Jumping - the hardest YOU can handle today
Score = total distance rowed
Compliments Coach CJ

Extra Credit
3-6-9-12-9-6-3
Diamond push ups
Floor Press
15 evil wheels between each set
Set of 3 is heaviest you can handle - decrease weight every set to 12 then at 9 start adding weight again - ending 3 same you started with

Wednesday 15, August 2018

Warm up
Lead by Coach

Ready
6 min AMRAP
20 OH barbell lunges
10 snatch balance
20 barbell step ups

Strength
Bench Press
7-5-3-3-3 at 65/70/80/80/80%

Metcon
50 double unders
5 snatch
40 double unders
4 snatch
30 double unders
3 snatch
20 double unders
2 snatch
10 double unders
1 snatch

CATCH IN THE HOLE EVERY TIME
ADD WEIGHT EVERY ROUND - last single close to max
FOCUS ON FORM
Compliments CF Mainsite

Extra Credit
5x
15 Bulgarian split squat
15 Jumping lunges
15 hip thrusts

Tuesday 14, August 2018

Warm up
Lead by Coach

Ready
7 min AMRAP
Double KB OH walk - focus on ears at biceps
Right arm OH - bell up (left side farmer carry)
Left arm OH - bell up (right side farmer carry)
15 suitcase deadlifts

Strength
Strict Press
7-5-3-3-3 at 65/70/80/80/80%
OR
Jerk
7-5-3-1-1-1 at 65/70/75/90/90/90%

Metcon
6 x 3 min EMOM
10 burpees
20 wall balls 20/14lb
250m row

Extra Credit
4x
Pistol walk - down and back AHAP
20 seated DB shoulder press
20 OH tricep extensions

Monday 13, August 2018

Warm up
Lead by Coach

Ready
6 min AMRAP Barbell Complex
Clean
Front squat - 3 count in the bottom
Jerk
Back squat - 3 count in the bottom

Strength
Back Squat
7-5-3-3-3
65/70/80/80/80

Metcon
Row 5k

Extra credit
5x
10 toes to bar as Strict as possible
10 Strict pull ups
Take your time between sets
Focus on PROPER FORM
Negative on the pull ups after you loose the strict

Friday 10, August 2018

Warm up
10 minutes
Coach led
Dynamic warm up

Ready
7 min AMRAP
10 barbell row palms forward
5 Strict pull ups
5 Strict hanging leg lifts

Strength
Deadlift
7-5-3-3-3 60/70/80/80/80%
***DOUBLE OVER HAND - HOOK GRIP ALL REPS

Metcon
21-15-9
Burpees
Thrusters 42.5/30kg

Extra Credit
25 Evil wheels
50 air squats
75 ab mat sit ups
100 air squats

Thursday 9, August 2018

Warm up
10 minutes
Coach led
Dynamic warm up

Ready
7 min AMRAP
Banded march - length of gym
Banded good mornings -15
Banded sumo squat - 15

Strength
Snatch
7-5-3-1-1-1 60/65/70-90-90-90

Metcon
12 min AMRAP
10 Deadlifts 110/90kg
5 Rope climbs
10 Push press 60/40kg

Extra Credit
Tricep and hamstring smash out - roll those suckers out

Tuesday 7, August 2018

Warm up
10 minutes
Coach led
Dynamic warm up

Ready
7 minute AMRAP
5 box squats 50% - just below parallel KEEP CHEST UP - ONLY DRIVE WITH LEGS
10 Bulgarian split squats - 5 each side - KEEP CHEST UP - IF TORSO IS LEANING NO WEIGHT

Strength
Back Squat
7-5-3-3-3
60/70/80/80/80%

Metcon
5x
10-20-30-40 KB swings 32/24kg
10 front rack box step ups between each set - KB's 24/16kg
20 min time cap

Extra Credit
5x
20 bicep curls - barbell or dumbbell
10 push ups
20 side pulsing plank - each side

Monday 6, August 2018

Warm up
10 minutes
Coach led
Dynamic warm up

Ready
7 min AMRAP
7 - 1 1/4 front squats - 3 count hold in bottom 50% max
7 push jerk

Strength
Clean
7-5-3-1-1-1
60/65/70-singles at 90%
*catch in the hole

Metcon
9-12-15-12-9
Hang squat cleans 80/60kg
Toes to bar
9 HSPU between each round
Ex.9-9-9-12-12-9-15-15-9
15 min time cap

Extra Credit
100 ab roll outs
This is a on you if you want - not coach led just get it done :-)

Friday 3, August 2018

AND JUST LIKE THAT MAX WEEK IS OVER!

Warm up
10 minutes

Coaches choice

Strength
Clean and Jerk
1 x 8 hang clean @40%
1 x 5 high hang clean @60%
1 x 3 full clean @70%
1-1-1 at 80/90/100%
3 chances for new max
ALL REPS CAUGHT IN THE HOLE
Rest 2-3 minutes between light sets
Rest 3-5 minutes between heavy sets

Metcon

7 min AMRAP

5 thrusters 42.5/30kg

7 push ups

Rest 1 minute

7 min AMRAP

Max thrusters 50/35kg

SCORE = max thrusters 

Thursday 2, August 2018

Warm up
10 minutes
Coaches choice

Strength
Jerk1x8 @40%
1x5 @60%
1x3 @70%
1-1-1 @80/90/100%
3 chances for a new max
Rest 2-3 minutes between light sets
Rest 3-5 minutes between heavy sets

Metcon

14 min AMRAP

30 double unders

20 wall balls 20/14lb

10 toes to bar

SCHEDULE CHANGES

Effective Monday August 6th the 5:15pm class will now start at 5:30pm

Woot Woot

See you all later

Wednesday 1, August 2018

Warm up
10 minutes
Coaches choice

Strength
Squat Clean
1 x 8 hang clean @40%
1 x 5 high hang clean @60%
1 x 3 full clean @70%
1-1-1 at 80/90/100%
3 chances for new max
ALL REPS CAUGHT IN THE HOLE
Rest 2-3 minutes between light sets
Rest 3-5 minutes between heavy sets

Metcon
12 min EMOM
3 burpees
3 hang cleans 60/40
Add one clean every minute for 12 minutes
1 point for every minute completed

Tuesday 31, July 2018

Warm up
10 minutes
Coaches choice

Strength
Snatch
1 x 8 hang snatch @40%
1 x 5 high hang snatch @60%
1 x 3 full snatch @70%
1-1-1 at 80/90/100%
3 chances for new max
ALL REPS CAUGHT IN THE HOLE
Rest 2-3 minutes between light sets
Rest 3-5 minutes between heavy sets

 Metcon
7x
1 min work - 1 min rest
10 KB swings
5 KB cleans e/s
5 KB snatch e/s
AHAP - can use up to 3 KB's
1 point for each round
5 burpees in your minute rest for each missed round

Monday 30, July 2018

MAX WEEK - F' YES!!!!

Warm up
10 minutes

Coaches choice

Strength
30 minutes
Front squat
1x8 @40%
1x5 @60%
1x3 @70%
1-1-1 @80/90/100%
3 chances for a new max
Rest 2-3 minutes between light sets

Rest 3-5 minutes between heavy sets

Metcon
Tabatta
Burpees
Pull ups - no bands
Box jumps 24/20inch
Each movement cycle will be completed prior to moving onto next movement

Friday 27, July 2018

Warm up
100 double unders
3x
5 Strict pull ups
10 push ups
15 Wall squats

Ready
3x
10 good mornings band or bar
10 box drops with jump
10 Sampson stretch

Strength
Snatch high pull
5x3 at 85%
Clean high pull
5x3 at 105%

Metcon
100 KB swings 32/24kg
75 KB Straight leg deadlifts 32/24kg
50 Goblet squats 24/20kg
25 KB double thrusters 24/20kg

Thursday 26, July 2018

Warm up - 10 minutes
100 double unders
3x
10 Cuban press
10 stots press
10 OHS
LIGHT BAR IF YOU CAN

Ready - 15 minutes
Buergner warm up
Lower weight snatch warm up

Strength
Snatch
80/85/90/95%
3 singles at each %
Catch in the hole

 Metcon
18-15-12-9-6-3
OHS 50/35kg
Burpees over bar

Wednesday 25, July 2018

Warm up
100 double unders
3x
5 Strict pull ups
10 push ups
15 Wall squats

Ready
50 HEAVY KB swings
25 Good mornings
50 KB SLDL

Strength
Snatch grip deadlift
5x5 at 125% of your snatch

Metcon
1-2-3-4-5-6-7-8-9-10
Deadlifts 120/90kg
10-9-8-7-6-5-4-3-2-1
Box jumps 24/20in

Tuesday 24, July 2018

Warm up
100 double unders
3x
5 Strict pull ups
10 push ups
15 Wall squats

Ready
3x10
Good mornings
Lunges e/s
then
50 squats - BAR only focus on how you feel - hips, knees, driving out of the hole - EACH rep counts use it

Strength
Back Squat
80/85/90/95%
5-3-2-2

Metcon
3mins
200m run - as fast as you can (AFAP)
Max effort HSPU
4mins
400m run - (AFAP)
Max effort wall balls
5 mins
600m run - (AFAP)
Max effort HSPU
6mins
800m run - (AFAP)
Max effort wall balls
Score = total number of Wall balls and HSPU

Monday 23, July 2018

Warm up - 10 minutes
100 double unders
3x
10 Cuban press
10 stots press
10 OHS
LIGHT BAR IF YOU CAN

Ready - 15 minutes
Buergner
Mobility

Strength - 20 minutes
Clean and jerk
80/85/90/95%
3 singles each weight
Catch in the hole

Metcon - 15 minutes

4 x 3 min AMRAP

3 cleans

2 front squats

1 jerk

70% 

1 min rest between rounds

Friday 20, July 2018

Warm up
500m row
3x
10 OHS with bar
10 snatch balance
10 wide grip pull ups

Ready
10 minutes mobility and work up %

Snatch
3-2-2-2
75/80/85/90%
CATCH IN THE HOLE

Metcon
4x
3 minute rounds
5 rope climbs
3 muscle ups
1 power snatch 80%

Thursday 19, July 2018

Warm up
500m row
3x
5 Strict pull ups
10 push ups
15 Wall squats

Ready
50 HEAVY KB swings
25 Good mornings
50 KB SLDL

Strength
Snatch grip deadlift
5x5 at 125% of your snatch

Metcon
50-40-30-20-10
GHD/Weighted sit ups
25-20-15-10-5 Calories row/bike
10-8-6-4-2 Front squats 70%

Wednesday 18, July 2018

 Warm up
500m row
3x
5 Strict pull ups
10 push ups
15 Wall squats

Ready
3x10
Good mornings
Lunges e/s
then
50 squats - BAR only focus on how you feel - hips, knees, driving out of the hole - EACH rep counts use it

Strength
Back Squat
5-3-3-3 at 75/80/85/90%

Strength
Push Press
5-3-3-3 at 75/80/85/90%

Metcon
60-40-20-40-60 DB snatch 50/35
50 double unders between sets
Split the reps arm for arm - CF games standard

Tuesday 17, July 2018

Warm up
500m row
3x
10 PVC dislocates
10 front squats with bar 3 second pause
10 banded pull aparts

Ready
10 minutes
Mobility start working lighter % for strength

Strength
Clean and Jerk
3-2-2-2 @ 75/80/85/90
Catch in hole
Take your time
Set and reset

Metcon
6x
6 squat clean and jerks 60/42.5
12 toes to bar

Monday 16, July 2018

Warm up
500m row
3x
5 Strict pull ups
10 push ups
15 Wall squats

Ready
3x
10 good mornings band or bar
10 box drops with jump
10 Sampson stretch

Strength
Snatch high pull 80%
Clean high pull 105%
5x3

Metcon
21-18-15-12-9-6-3
Ring dips
3-6-9-12-15-18-21
Pull ups