Monthly Archives: February 2017

STRENGTH (15 minute clock) 2RM bench press WOD “3/2 turning 34” (for time) 34 HSPU 2 wall climbs 34 KB Swings @50/35# 2 wall climbs 34 KB lunges @50/35# 2 wall climbs 34 hand release push up 2 wall climbs 34 KB presses @50/35# 2 wall climbs

STRENGTH (OT2:00 for 5 sets) 2 clean deadlift + 1 low hang squat clean, mid shin, @+5# or 65% WOD “34” (3 rounds for time) 34 OHS @75/55# 34 pullups

STRENGTH (20 minute clock) 2RM Back Squat WOD “Bridie” (5 rounds for time) 27 sdhp @75/55# 27 burpees

THE BIRTHDAY WEEK BEGINS!!! TEAM WOD “3/2″ TEAM VERSION -3 rounds- 34 power cleans @95/65# -2 rounds- 34 push jerks @95/65#

WOD “OPEN WOD 17.1″ (For time:) 10 dumbbell snatches @50/35# 15 burpee box jump-overs @24/20” 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs

STRENGTH (15 minute clock) 2RM Bench Press *goal is 5# more than last 4RM WOD (25 minute AMRAP) -IN TEAMS OF TWO- 400 meter row *one partner rows while other rest

STRENGTH (20 minute clock) 2RM Back Squat *goal is to be 5# more than best 4RM WOD (EMOM for 10) EVEN: 7 T2B ODD: 10 Thrusters @95/65# CORE 3×3 Armadillo drill with a partner

STRENGTH (OT2:00 for 5 sets) 2 clean deadlift + 1 low hang squat clean, mid shin, @65% WOD (0:00 to 10:00) -3 rounds- 5 power cleans @155/105# 10 c2b pullups 15 wallballs @20/14# (10:00 to 20:00) -3 rounds- 5 muscle ups 10 deadlift @225/155# 15 burpees over the bar

STRENGTH (OT2:00 for 5 sets) 2 Snatch deadlift + 1 hang snatch (squat) from mid shin @65% WOD (2 rounds for time) 20 power snatch @95/65# 20 OH alternating lunges @95/65# 80 double unders

TEAM WOD (AMRAP in 20) 21 deadlifts @225/155# 15 bar facing burpees *teams of two *one teammate is running while other is doing the amrap *pick up where your teammate is at when you get back from the run

THIS SATURDAY IF YOU PLAN ON DOING OPEN GYM, IT WILL ONLY BE OPEN UNTIL 12:30. SO AT 12:30 WE WILL HAVE TO CLOSE UP. IF ANYONE NEEDS TO GET A WORKOUT IN BUT CAN’T MAKE THE CLASSES OR OPEN GYM AT THAT TIME WE WILL BE DOING A ONE TIME OPEN GYM AT 6AMContinue reading “FRIDAY”

STRENGTH (OT1:30 for 4 sets) Power Clean + hang clean (squat) @+5# or 70% WOD (5 rounds for time) 12 HSPU 24 KB swings @50/35# 12 alternating foward lunges

STRENGTH (OT2:00 for 3 sets) 4 back squats @65% of 4RM WOD (for time) 120 double unders 30 thrusters @95/65# 80 double unders 20 thrusters @95/65# 40 double unders 10 thrusters @95/65#

STRENGTH (OT1:30 for 5 sets) Snatch Pull + Hang Snatch (squat) @+5# or 70% WOD (5 rounds for time) 15 power snathes @75/55# 15 t2b

THANK YOU FOR EVERYONE COMING OUT AND CELEBRATING THE GYM ANNIVERSARY THIS PAST WEEKEND. IT WAS A BLAST!  CONGRATS TO THE WINNERS OF THE AWESOME TROPHIES. TO RECAP…. 1. MOST ENCOURAGING NORTH AND STEVE SWANSON 2. MOST LIKELY TO SHOW UP TIM T AND DEB 3. MOST LIKELY TO UNCHECK AT THE LAST MINUTE CHRISTINEContinue reading “MONDAY”

REMEMBER CLASSES ARE CANCELLED SATURDAY MORNING DUE TO CLEANING AND DEACORATING FOR THE 80s PARTY. HOPE WE SEE ALOT OF YOU THERE! STRENGTH (20 minute clock) 4RM Back Squat WOD (AMRAP IN 10) 100 double unders 20 bar facing burpees 10 push jerks @165/115#

STRENGTH (OT1:30 for 5 sets) Snatch Pull + Hang Snatch (squat) @+5# or 70% WOD (20 sec on, 10 sec off tabata) tabata box jumps @24/20″ tabata KB swings @50/35# tabata v-ups tabata SDHP @75/55# *each tabata is 8 intervals *must do all 8 intervals before going to next movement *no rest between movements *totalContinue reading “THURSDAY”

WOD (For time) 60/50 calorie row 50 T2B 40 wallballs @20/14# 30 power cleans @135/95# 20 muscle ups

DON’T FORGET 80s PARTY THIS SATURDAY! LETS CELEBRATE THREE YEARS OF CFHG. GET YOUR VOTES IN. WE WILL BE ANNOUNCING THE WINNERS AT THE PARTY. YOU DO NOT HAVE TO BE AT THE PARTY TO WIN OR VOTE FOR PEOPLE. STRENGTH (OT1:30 for 4 sets) Power Clean + hang clean (squat) @+5# or 70% WODContinue reading “TUESDAY”

SKILL A. (EMOM for 5) 40 second handstand hold on wall B. (OT2:00 for 3 sets) 15 KB strict press *scale up to 15 strict hspu WOD “DIANE” (21-15-9 reps for time) deadlift @225/155# HSPU

TEAM WOD (AMRAP in 25 min) 21 deadlifts @185/125# 42 walking lunges 63 single unders *the deadlifts and walking lunges will need to be sycronized reps *the single unders juat need to be finished by each teammate. they do not need to be sycronized.

STRENGTH (OT1:30 for 5 sets) Snatch Pull + Hang Snatch (squat) +5# or @70% WOD (for time) 7 bar muscle ups 15 OHS @95/65# 7 bar muscle ups 20 OHS @95/65# 7 bar muscle ups 25 OHS @95/65# 7 bar muscle ups 30 OHS @95/65# 7 bar muscle ups 35 OHS @95/65#

STRENGTH (15 minute clock) 4RM bench press WOD (5 rounds for time) 20 KB SDHP @70/50# 20 v-ups