We are Open today for all Classes!!!
All Classes are CoEd today and you can bring your Spouse to the Box today if you want!
CFE:
MOB
DYNWU
24M AMRAP:
40 Cal Row
40 Box Step Ups
40 Abmat Sit-ups
40 Donkey Kicks
CF:
MOB
DYNWU
5 RFT: 40M CAP
50 DU
12 K2E
1200m Run
Join us for a Free Workout at 9am! Child Watch is Provided starting at 8:50am. Please bring water with you!
CFE and CFCore at 830am
CF @ 930am
CFProgressions @ 1030amÂ
CFE:
MOB
DYNWU
5M TT
CF:
MOB
DYNWU
A. Dbl Under Skill Work
B. Front SquatÂ
5-5-5-3-3-3Â
C. For Time:
1000m Row
50 Hand to Hand KBS (53/35)
40 Wallballs (20/14)
30 Pull-ups
We are Open Normal Class Time All Weekend Long!Â
Friday/Monday/Tuesday All Classes will be CoEd for the Holiday Wknd
CF:
MOB
DYNWU
A. GWOD
Max Rep Attempt L-Sit Pull-up
Alt Shoulder Taps
B. For Time:
1600m Run
Then: 15-12-9-6-3
Narrow Pushups
BB Wipers (95/65)
Floor Press (95/65)
Alt Front Rack Lunge (95/65)
1600m Run
C. Partner Core Work
50 Throw Downs
50 Med Ball Toss SU
50 High Five Plank Slaps
CFE:
MOB
DYNWU
WOD:
5 RFT
400m Row
5 Tire Flips
600m Run
CF:
MOB
DYNWU
A. GWOD
Pistol Progression and Skill Work
B. 5 Rounds on the Clock
20s in Place Low ShuffleÂ
10 Up Downs
30s Plank Hold
C. 40-30-20-10
Lateral Barbell Hops
Hang Clean (95/65)
Air Squats
200m Sprint (After Each Rep Scheme is Completed for a Total of 800m)
CFE:
MOB
DYNWU
(LI)
3 by 1600m
3M Rest.
CF:
MOB
WU: Snatch Movement Pattern Review with Empty BB
A. 2 Rounds
20 Superman Hollow Body Rolls
20 Cat Cow
20 Bridge Ups
B. Strict Press
5-5-3-3-2-2-1
C. 12M CAP
400m Run
100m Sled Drag
12 Full Snatch (105/75)
100m Sled Drag
400m Run
*Anyone that doesn’t Finish within the 12M CAP has 30 Burpee Penalty
CFE:
MOB
DYNWU
6 RFT:
300m Run
10 MBC WB
10 MB PU
10 Hollow Rocks
CF:
MOB
A. Agility WU
B. Skill Work: KB Clean and SnatchÂ
C. For Time:
3 Rounds –
6 KB Thrusters (53/35)
9 Russian KBS (53/35)
Then-
2 Rounds –
500m Row
100 Dbl Unders
Then-
3 Rounds –
6 Alt KB Snatch (53/35)
9 KBS (53/35)
