TUESDAY, SEPTEMBER 15TH 2015

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STRENGTH:

EMOM FOR 10 MINS..

1 POWERSNATCH + 1 OVERHEAD SQUAT

BUILDING SETS

WOD:

5 rounds for time of:

50 DOUBLE UNDERS (150/100)

6/4 BAR MUSCLE UPS (12/8

CTB OR PU)

resting 1 minute btw rounds.

CONGRATULATIONS LISA TAYLOR FOR PASSING YOUR LEVEL 1 CERTIFICATION!!!!!!!

MONDAY, SEPTEMBER 14TH 2015

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STRENGTH

Perform 5 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Clean every 30 seconds for 4 minutes

WOD:

“CINDY”

AMRAP IN 20 MINUTES OF:

5 PULLUPS

10 PUSHUPS

15 AIRSQUATS

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CHALLENGE STARTS TODAY!!! GET YOUR MIND RIGHT…..

EVERYONE WEAR THEIR BLUE SHIRT TO THE GYM TODAY FOR A GROUP PICTURE!!!!

SATURDAY, SEPTEMBER 12TH, 2015

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STRENGTH:

FRONT SQUATS:

3@ 70%

2@ 80%

1@ 85%

1@ 90%

1@ 95%

WOD:

“ANNIE”

50-40-30-20-10

DOUBLE UNDERS

SITUPS

*12 MINUTE TIMECAP.

*IF YOUR DOING THE CHALLENGE I WILL MEET WITH YOU ABOUT 10 MINUTES POST WOD.

*MONDAY IS WEAR YOUR CFF BLUE SHIRT DAY FOR A GROUP PICTURE

FRIDAY, SEPTEMBER 11TH, 2015

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WOD:

AMRAP IN 20 MINUTES OF:

RUN 2001 METERS

Then time remaining:

9 BURPEE PULL-UPS OR JUMP TOUCHES

11 WALL BALLS

*make sure to check the board for your challenge partner and exchange phone numbers

THURSDAY, SEPTEMBER 1OTH 2015

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STRENGTH:

EVERY 2 MINUTES FOR 16 MINUTES COMPLETE:

1*1 CLEAN (OR HANG POWER CLEAN)

RESTING 10 SECONDS BTW REPS

*building over the 8 sets

WOD:

4 rounds for time of :

10 1 arm alternating dumbbell  power snatches

15 box jumps (30/24)

200 meter run

REMEMBER WE WILL BE DRAWING FOR TEAMMATES FOR THE NUTRITION CHALLENGE STARTING TOMORROW.

ALSO IF YOU ARE INTERESED IN A 5:30 AM CLASS YOU NEED TO SIGN UP ON THE WHITEBOARD ASAP

WEDNESDAY, SEPTEMBER 9th 2015

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STRENGTH:

4 Rounds of:

6 Deadlifts

REST 30 Seconds

12 HSPU (Strict Shoulder Press)

Rest 2 minutes btw rounds.

WOD:

AMRAP in 10 Minutes:

10 SDHP (75/115)

10 Burpees of bar

*If unsure about the SDHP (Sumo deadlift high pull) watch the video at the bottom of the home page under  9 foundational  movements video….

**Nutrition challenge begins Monday the 14th. Will draw for team-mates at the gym this week.

TUESDAY, SEPTEMBER 8TH 2015

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STRENGTH:

5×3 BACK SQUAT (same weight across approx 85%)

WOD:

5 sounds for time:

12 push press (95/65)

12 kb swings (70/53)