Saturday, AUGUST 29th 2015

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WOD:

TEAMS OF 2 COMPLETE A DECK OF CARDS:

DIAMONDS= PULLUPS

SPADES=THRUSTERS (95/65)

HEARTS= KB SWINGS (53/35)

CLUBS=HSPU (SHOULDER PRESS)

*JOKERS = 1000 METER ROW or 800 METER RUN

*Each team receives a deck of card. Each player will draw a card and perform the card number and the suit exercise and continue until the deck is completed.

*FACE CARDS= 10

*ACES= 11

FRIDAY, AUGUST 28TH 2015

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STRENGTH:

Find a 5 rep max front squat

WOD:

EVERY 2 MINUTES FOR 10 MINUTES COMPLETE:

5 ttb

6 powerclean (95/135)

7 burpees

*5 rounds total rest remaining time left in the 2 minute round

Cash out:

4 rounds of Tabata (20/10) hollow holds on box

4 rounds alternating with a partner of plank holds with partner adding weight to your plank (25/45lbs)

  • * I will be out of the gym today Brady has his appointment in Atlanta at 2:00 (Say a prayer for him). We will host a guest trainer from CrossFit Murphy, Jenni Irwin. Please make her feel welcome we go way back.
  • * I will have shirts when I get back so come WOD Saturday and pick up or pick up next week, unless I were to get back before 6:30 Friday. 
  • *Nutrition clinic- Saturday, September 5th. Free to CFF members (otherwise $10). Class will begin appox. 10 mintues after the morning WOD. So 10:45 (plan on 45 minutes to an  hour)

WEDNESDAY, AUGUST 26th 2015

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STRENGTH:

BACK SQUAT: 

4 x 3 with a 2 second pause at bottom

4 x 3 regular with focus on power out of bottom

Sets are building…

WOD:

WITH A PARTNER:

6 minute AMRAP of:

WALL BALLS

rest 2 minutes then…

6 minute amrap of:

100 meter sprints

*Only 1 partner working at a time…

AUGUST, 25TH 2015

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STRENGTH:

15 minutes to work to heavy single powerclean and jerk

WOD:

Amrap in 8 minutes of:

5 hang powerclean (95/125)

7 pull ups

9 hand release pushups

CASHOUT:

3 rounds not for time of:

2 bear crawls

25 sit ups

60 second plank hold

MONDAY, AUGUST 24TH

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STRENGTH:

Every 2 minutes for 16 minutes complete 2 power snatches (resting 10 seconds btw reps)

*building

WOD:

5 rounds for time of:

5 power snatches (95/115)

10 OHS (95/115)

30 double unders


*PLEASE KEEP AUTUMN HOLLOWAY IN YOUR PRAYERS AS SHE UNDERGOES SURGERY MONDAY MORNING ON HER KNEE!

ANNOUNCEMENTS:

  1. Please pay for shirts asap should be in this week…
  2. Check out http://www.mutesportsequipment.com they will be at the gym September 3rd if your interested in a customized jump-rope.