CF:

MOB

DYWN

A. GWOD: 8M

Skin the Cat 

Ring Dips

B. DL

10M. 10 Rounds. 10 Reps Each Round.

50%

55%

60%

65%

70%

75%

75%

80%

80%

85%

C. Tabatas:

Barbell Row (95/65)

Hang Clean (95/65)

Pushups

Rollups

CFE:

MOB

DYNWU

WOD:

4 RFT

10 Burpee Pull-ups

15 MBC

800m Run

CF:

MOB

DYNWU

A. DU Technique Work.

Then: 100 Dbl Unders for Time. 

B. 12M to Establish best time on 400m Run. 3 Attempts. Score the Fastest 400m.

C. 12M EMOM

1 Heaving Snatch Balance + 2 OHS 

Increase Load every Minute 

CFE:

MOB

WOD:

400m Run/10 SU

800m Run/20 SU

1200m Run/30 SU

1600m Run/40 SU

CF:

MOB

DYNWU

A. 8M Rope Climb Technique Work

DO NOT chew up your hands! Goal is to prep for Saturdays WOD and learn how to Proficiently Climb the Rope

B. 4M Practice 1 Arm Handstand or Shoulder Taps

C. For Time:

50 Wallballs (20/14)

40 DL (135/85)

30 Push Press (135/85)

20 Hand Release Pushups

10 Power Snatch (135/85)

D. $$ Optional Cash Out $$

4 by 200m Sprints. 20s Rest between Each.

CFE:

MOB

DYNWU

WOD: 5 RFT

20 Grasshoppers

15 Goblet Squats

10 KBS

400m Run

CF:

DYN MOB

A. 8 by 2 Back Squat

B. 5 by 2 Pause (3s) Front Squat

C. 8 RFT:

5 BB Man Makers (95/65)

10 Burpee Box Jumps (24/20)

D. 5M Kipping T2B Technique Work 

CFE:

MOB

DYNWU

WOD:

5 RFT:

400m Run. 30s Rest

100m Sprint. 30s Rest

CF:

DYN MOB

A. GWOD

100 V-Ups. 

*Every time you break you must Complete 3 Burpees

B. For Time:

10 Hang Clean and Jerk (95/65)

10 Strict Inverted Pushups

150m Row

8 Hang Clean and Jerk (135/85)

8 Strict Inverted Pushups

300m Row

6 Hang Clean and Jerk (155/100)

6 Strict Inverted Pushups

500m Row

4 Hang Squat Cleans (165/115)

4 Strict Inverted Pushups

400m Run

2 Hang Squat Cleans (185/135)

2 Strict Inverted Pushups

200m Run

C. Static MOB

Pancake Stretch 2M

Hip Capsule 2M 

Plantar Fascia and Calves 2M

CFE and CFCore at 830am

CFCommunity WOD @ 9am with Coach Wendy and Intern Andy

CF and CFProgressions @ 930am w/Coach Cole and Nicole

CF @ 1030am w/Coach Shaun

We still have Space in our 11am On Ramp with Coach Justin and Coach April and Interns Andy and Lauren! Register on our Membership page!

CFE:

MOB

3200m Run

20 Box Jumps

20 OH Lunges

20 Box Jumps

3200m Run

CF:

DYN MOB

Review Push Jerk Movement Pattern

A. Push Jerk from Rack

8 by 2. Work to Heavy 2RM

B. 12M AMRAP:

24 Goblet Squats (53/35)

12 KB Push Press (53/35) (6 Each Arm)

6 K2E

C. GWOD: 

15 SU to Pike

Hold Pike Stretch for 2M

1M Couch Stretch Each Side

Hold Side Split or Wall Split 2M