carrie

AMRAP:  12 Minutes 4 Deadlifts (135/95) 3 Hang Power Cleans 2 Front Squats 2 Push Jerks

  Reminder no a.m. Classes tomorrow. AMRAP: 20 Minutes Kettle Bell Swing (52/35) Box Jump (24/20) Starting at 5 reps, add 1 rep each round Run to the fountain and back after each round

Modified schedule for the holiday! Gym open from 9 am to 11 am only. We will be running back to back heats of our gym WOD the Liberator.  Scaled options will be offered. Heats sign up starts at 0900.  … Read more »

  Heavy Lifters: Linda For Time:  10/9/8/7/6/5/4/3/2/1 Deadlift 1 1/2 BW Bench BW Clean 3/4 BW   Make-Up WOD/Teens: Fran 21-15-9 Thrusters (95/65) Pull-Ups          

  Warrior Program: 400 m Overhead Walking Lunge (45/30)   WOD: For Time 7,500 m Row  

15 Minute AMRAP: 5 Burpee Box Jumps 10 Push-Press (75/55) 20 Hammer Swings

3 Rounds For Time: Row 500m 30 Front Squats (95/65) 30 Push-Ups

4 Rounds for Time: Run 400m 20 Knees-to-Elbows 10 Jumping Lunges

  Adding 1 Rep Each Round, AMRAP In 15 Mins Of:   5 Sit-Ups 5 Box Jumps 5 Pull-Ups 5 D/U’s   Finisher: 50 Sit-Ups / 30 Pull-Ups _____________________________ CF KIDS!   3-6yrs WOD:   Monkey Hangs Air Squats Dot… Read more »

  For Time:   800m Run w/ Plate (25/15) 100 Explosive Push-Ups 200 Air Squats _____________________________ Teens WOD:   For Time:   400m Run w/ Plate (15/10) 75 Push-Ups 150 Air Squats