Monthly Archives: April 2018

WOD (2 rounds for time) 600 meter run 20 pullups 600 meter run 30 push ups 600 meter run 40 situps 600 meter run 50 air squats

THE SCALE ISN’T ALWAYS THE BEST INDICATOR OF PROGRESS. INCHES, PROGRESS PICTURES AND HOW YOUR CLOTHES ARE FITTING CAN BE THE BETTER WAY TO CHECK PROGRESS. SKILL STRENGTH (EMOM x 12) 1: 40 sec Kb floor press @35/25# 2: 40 sec plank shoulder taps WOD 3 ROUNDS, 1 MIN REST AFTER EACH AMRAP (AMRAP inContinue reading “MONDAY”

As you have all probably seen, since last night, things have been changing as far as the looks and name of the gym. That is all that is changing. What we do and how we do it will continue as is. We are just going in a different direction with our business name. STRENGTH (EMOMContinue reading “SATURDAY”

TEAM WOD (TEAMS OF 4, for time) 1:00 bike calories (400 calories) 1:00 T2B (200 reps) 1:00 row calories (400 calories) 1:00 burpee over barbell (400 reps) *each teammate starts on their own station and works for a minute. When you rotate you pick up where your parners left off. Continue rotating every minute untilContinue reading “FRIDAY”

STRENGTH (E2:00 x 3 sets) 8 bench press @70% WOD (4 ROUNDS) -AMRAP in 3 min- 5 pullups 10 pushups 15 air squats *REST 1:00 after each 3 minute AMRAP*

(FOR TIME) 1500 meter run 5 power snatches @95/65# 1200 meter run 10 power snatches 900 meter run 15 power snatches 600 meter run 20 power snatches 300 meter run 25 power snatches

SKILL STRENGTH (EMOM x 12) 1: 8 KB floor press @AHAP 2: 30 sec HS hold WOD (10 rounds for time) 15 wallballs @20/14# 10 box jumps @24/20″ 5 HSPU

STRENGTH Back squat, 5RM for the day then (OT2:00 x 2 sets) 5 back squats @80% of todays max WOD (For time) 40 seconds on 20 seconds off 100 kettlebell swings @70/50# *at the start of each 40 sec you must perform 4 burpees before you can start kettlebell swings.

SKILL STRENGTH (EMOM x 12) 7 gymnastic ring rows WOD (five – 3 minutes rounds) 8 bar facing burpees 10 abmat situps 12 push press @95/65# *rest remaining time out of 3 minutes

STRENGTH (E2:00 x 5) 5 shoulder press @70% *add weight each set* WOD (3 rounds for time) 600 meter run 20 Kb swings @50/35# 20 thrusters @75/55#

STRENGTH (E2:00 x 7) 1 squat snatch @85% WOD (3 rounds for time) 30 pistols 20 clean and jerks @95/65# 5 bar muscle ups

SKILL STRENGTH (EMOM x 12) 1: 20 reps banded bench planches 2: 5 steict HSPU TEAM WOD (AMRAP in 20) 250 meter row 10 HSPU *partners switch each round*

STRENGTH (EMOM x 10) 2 back squats @65% WOD (4 rounds for time) 5 rope climbs 50 double unders

WOD (AMRAP in 7) 8 wallball @20/14# 8 pullups REST 3:00 (AMRAP in 7) 7 deadlift @135/95# 7 snatches @135/95# 7 OHS @135/95# REST 3:00 (AMRAP in 7) 5 t2b 9 burpees box jumps overs @24/20″

STRENGTH (EMOM for 8 min) 3 Push Press @ 65% WOD (For Time) 1500m Row *Then 3 Rounds* 10 Ring dips 15 SDHP @75/55# 20 Abmat Situps

STRENGTH (E2:00 Min x 7 Sets) Power Clean + Squat Clean x2 @70% WOD (4 Rounds for Time) 15 HSPU 10 Deadlift @155/105# 5 Power Clean @155/105#

SKILL STRENGTH (EMOM in 10) Min 1: 12 Shoulder Taps Min 2: 2 Strict HSPU + 4 Kipping WOD (AMRAP in 13min) 10 T2B 11 Push-ups 12 Box Jumps

STRENGTH Back Squat w/5sec pause 1RM Drop Set 85% x1, 80% x1 WOD (21-15-9 reps for time) KB Swing @70/50# KB Alt reverse Lunge @70/50#

PARTNER WOD (AMRAP in 30min) 30 Pull-Ups 30 Air Squats 30 Burpees 30 CTB pull-ups 30 Wallball @20/14 30 Burpees 30 Bar MU 30 Thruster @95/65 30 Burpee *break up reps as you like

We are doing a new order for CFHG t-shirts. Since Murph is coming up we thought we would honor this time of year and add it to our new shirts. Even if you don’t plan on doing Murph or can’t make it you are still allowed to get a shirt, it is our gym shirtContinue reading “MONDAY”

STRENGTH (EMOM x 7) 2 TnG power snatches @65% TEAM WOD (0:00-12:00) 25-20-15 reps for time cal row DB snatch @50/35# *each partner does all rounds *alternate each set (12:00-24:00) 25-15-10 reps for time cal bike plate ground to overhead @45/25# *each partner does all rounds *alternate each set (24:00-36:00) 25-15-10 reps for time thrustersContinue reading “SATURDAY”

SKILL STRENGTH (EMOM x 10) 1: 8 ring dips 2: push up plank hold w/band WOD (5 rounds for reps) *4:00 AMRAP* 10 per arm one arm DB push press @50/35# 10 hang power cleans @95/65# REST 1:30

STRENGTH (EMOM x 10) 4 front squats @70% WOD (10 rounds for time) 5 deadlift @205/135# 7 burpees to plate 9 air squats

(FOR TIME) 100 Double unders 50 HSPU 30 KB swings @50/35# 50 pullups 30 KB swings @50/35# 50 walking lunges 30 KB swings @50/35# 50 t2b 100 double unders

CLEAR YOUR CALENDARS! May 26th, Memorial Day “Murph” WOD to honor our fallen soldiers. SKILL STRENGTH (EMOM x 12) 1: 10 abmat situps + 5 t2b 2: 6 kipping pullups, no butterfly WOD (EMOM FOR REPS x 20 MIN) 1: 50 sec. Bike cals 2: 50 sec. wallballs @20/14# 3: 50 sec. cal row 4:Continue reading “TUESDAY”

STRENGTH (E2:00 x 5 sets) 5 bench press @70% *each set you must add weight, starting at your 70% WOD (AMRAP in 15) 11 burpees 9 DB power cleans @50/35# 7 push ups