Workout Of The Day

Friday, June 22nd WOD

Workout for Fri., 6/22:

Warm Up!

WOD – 

Beep test emom till failure

7 thrusters

7 pull-ups

7 burpees

Previous WODs

Monday, February 15th WOD

1604401_464934167044727_6185835473782292133_n

Workout for Mon., 2/15:

Warm up –

2 Groups- one group sets pace on row (alternate)

Other group

:30 lunge

:30 Hollow hold

:30 Jump squat through heels

:30 mountain climbers

Mobility –

T-spine roll out

Strength –

12×2 HBBS OTM @ 80% of 1RM

WOD –

7 Min AMRAP

Ascending Ladder.

“Count by twos..  part 2”

Fitness:

2, 4, 6, 8, etc.

Front Squats (95/65)

2, 4, 6, 8, etc.

Bar over Burpess

Performance:

2, 4, 6, 8, etc.

Front Squats (115/80)

2, 4, 6, 8, etc.

Bar over Burpees

Competition:

2, 4, 6, 8, etc.

Front Squats (135/95)

2, 4, 6, 8, etc.

Bar over Burpees

Open Gym Suggested Work:

Olympic Lifting –

Clean 60% x 4/ 70% x 4/ 75% x4x2/ 80% x4/ 85%x2

Gymnastics –

Front lever and Planche Progression

Friday, February 12th WOD

IMG_3579

Workout for Fri., 2/12:

Warm Up –

1:30 minute hollow hold + band pull apart

1:30 minute Arch Hold + band pull apart

1:30 Minute kip practice

1:30 Minute Russian Baby maker (Go deep and shift around!!!)

Mobility –

Plantar, Glute, Hamstring, Quad and Deltoid  Lacrosse Smash

Banded  Pull aparts and Pass throughs

Strength –

Deadlift Grip Progression

3X Max deadlift holds

WOD –

Complete For Time

Fitness:

10 Push Ups then 10 DB or KB strict press (25/20)

30 Burpee Box Jumps (20/16)

30 Chin 2Bar

30 DB or KB G2O (25/20)

30 Chin 2Bar

30 Burpee Box Jumps (20/16)

10 Push Ups then 10 DB/KB Strict Press (25/20)

Performance:   

15 Box HSPU

30 Burpee Box Jumps (24/20)

30 Chin 2Bar

30 DB or KB G2O (35/25)

30 Chin 2Bar

30 Burpee Box Jumps (24/20)

15 Box HSPU 

Competitor:

15 HSPU

30 Burpee Box Jumps (30/24)

30 C2B

30 Double Dumbbell or Kettlebell G2O (45/30)

30 C2B

30 Burpee Box Jumps (30/24)

15 HSPU

Open Gym Suggested Work:

Olympic Lifting –

20 Minute OTM ALT

2 Squat Snatch @ 75%;

30 D.U.

Gymnastics –

Handstand Progression

Thursday, February 11th WOD

IMG_3590

Workout for Thu., 2/11:

Warm Up –

1:30 minute hollow hold + band pull apart

1:30 minute Arch Hold + band pull apart

1:30 Minute kip practice

1:30 Minute Russian Baby maker (Go deep and shift around!!!)

Mobility –

Plantar, Glute, Hamstring, Quad and Deltoid  Lacrosse Smash

Banded  Pull aparts and Pass throughs

Olympic Lifting –

Power Snatch

WOD –

Fitness:

4 RFT

Run 400m OR Row 500m

15 Power Snatch (65/45)

10 Thrusters (65/45)

Performance:

4 RFT

Run 400m OR Row 500m

15 Power Snatch (75/55)

10 Thrusters (75/55)

Competitor:

4 RFT

400 Meter Run or 900 Meter Assault Bike

15 Power Snatch (95/65)

10 Thrusters (95/55)

Open Gym Suggested Work:

Olympic Lifting –

Jerk: 60%x3x2/70%x3/75%x3x2/80%x3/85%x2

Endurance –

1 minute Row (max effort)

3 Minutes off

1 minute Row (max effort)

3 Minute off

1 Minute Row (max effort)

(Go for negative splits)

Wednesday, February 10th WOD

IMG_2630

Workout for Wed., 2/10:

Warm Up –

1:30 minute hollow hold + band pull apart

1:30 minute Arch Hold + band pull apart

1:30 Minute kip practice

1:30 Minute Russian Baby maker (Go deep and shift around!!!)

Mobility –

Plantar, Glute, Hamstring, Quad and Deltoid  Lacrosse Smash

Banded  Pull aparts and Pass throughs

Olympic Lifting –

Squat Clean and Jerk

WOD – 

1 Squat Clean and Jerk every 20 seconds

for 10 minutes at 65% of 1RM or heavy single

Score is # of times you broke. Zero is the perfect score.

Open Gym Suggested Work:

Gymnastics –

Your Planche and Front Lever Progression (Talk to Coach)

Tuesday, February 9th WOD

IMG_3680

Workout for Tue., 2/9:

Warm Up –

1 minute hollow hold + band pull apart

1 minute Arch Hold + band pull apart

1 Minute kip practice

1 Minute Russian Baby maker (Go deep and shift around!!!)

Mobility –

Plantar, Glute, Hamstring, Quad and Deltoid  Lacrosse Smash

Banded  Pull aparts and Pass throughs

Strength –

7×3 Strict press

WOD – “Tabata This, Tabata That”

Fitness:

Push ups

90 seconds off

Ab mat Sit Ups or Knees above parallel

90 seconds off

OH Barbell Lunges (55/35)

90 seconds off

Push Press (55/35)

Performance:

Ring Push Up or Regular P.U.

90 seconds off

Ab Mat Sit Ups or K2E

90 seconds off

OH Barbell Lunge (55/35)

90 seconds off

Push Press (55/35)

Competitor:

Ring Push Up

90 Seconds off

GHD (or T2B)

90 Seconds off

OH Barbell Lunge (75/55)

90 Seconds off

Push Press (75/55)

Open Gym Suggested Work:

Olympic Lifting –

Snatch 60%x4, 70%x4x2, 75%x4, 80%x4, 85%x2

Gymnastics –

10 minute EMOM

10 x 5 weighted L- Pull Ups

Monday, February 8th WOD

IMG_2539

Workout for Mon., 2/8:

Warm Up –

1 minute hollow hold + band pull apart

1 minute Arch Hold + band pull apart

1 Minute kip practice

1 Minute Russian Baby maker (Go deep and shift around!!!)

Mobility –

Plantar, Glute, Hamstring, Quad and Deltoid  Lacrosse Smash

Banded  Pull aparts and Pass throughs

Strength –

12×2 HBBS OTM

WOD –

Fitness:

20-15-10

Hang Clean & Jerk (95/65)

Chin 2 Bar or Steep Ring Row

Run 400M after each round

Performance:

20-15-10

Hang Clean & Jerk (115/80)

Chin2B

Run 400M after each round

Competitor:

20-15-10

Hang Clean and Jerk (135/95)

C2B

Run 400M after each round

Open Gym Suggested Work:

Olympic Lifting –

Clean 60% x 4/ 70% x 4/ 75% x4x2/ 80% x4/ 85%x2

Endurance –

Tabata Sprint

NEW Sunday Class & Hours – Starts Feb. 7th!

CFBF_schedule_020716

We are very excited to add a class to Sundays starting 2/7!

The new class will be at 9am.

On-Ramp #3 will now be at 10:00am & On-Ramp #4 will be at 11:00am.

Open Gym will now be from 10am – 12pm.

Any questions, please let us know.

Friday, February 5th WOD

brainhurts

Workout for Fri., 2/5:

Warm Up –

3 Rounds

10 Push Ups

10 Strict Pull UPs

Then:

1 Minute hanging L Hold

Then:

1 Minute Banded Arch

Then:

Dynamic Warm Up

Mobility –

Plantar Lacrosse Smash and quads

Seated pass throughs

Strength –

3x max Deadlift holds (265/185)

WOD –

“Climb Your Way Out”

20 min AMRAP

(Ascending then Descending Ladder)

Fitness –

count by 2s…2-4-6, etc

Banded pull up or ring row

OR

Sled pull (135/95)

OR

Lie to stand rope climbs

OR

count by 1’s…1-2-3 etc

Rope Climb on 10” rope 

Count by 2’s…2-4-6 etc

Box HSPU

OR

Games push ups

Count by 4’s…4-8-12, etc.

Weighted Burpee box step ups (25/15)

Performance –

Count by 2s…2-4-6, etc.

Box Bar Muscle Ups

OR

Count by 1s…1-2-3, etc.

Rope Climb w/feet on 15” Rope

Count by 2s…2-4-6, etc.

Box HSPU

Count by 4s…4-8-12, etc.

Weighted burpee box Step-Ups (30/20)

Competitor –

Count by 1s…1-2-3, etc.

Ring or Bar MU

Count by 2s…2-4-6, etc

HSPU

Count by 4s…4-8-12, etc.

Weighted burpee step-ups (40/30)

Open Gym Suggested Work:

Olympic Lifting –

2 Hang Snatch @ 75% every minute for 10 Minutes

Gymnastics –

Handstand Progression (Talk to Coach)

Thursday, February 4th WOD

IMG_2629

Workout for Thu., 2/4:

Warm Up –

3 Rounds

10 Push Ups

10 Strict Pull UPs

Then:

1 Minute hanging L Hold

Then:

1 Minute Banded Arch

Then:

Dynamic Warm Up

Mobility –

Plantar Lacrosse Smash

Pass throughs

Pull aparts

Strength –

7×3 Strict press

  WOD –

Fitness:

12 mins. AMRAP

6 Power C&J (95/65)

10 Box dips

75 Singles

Performance:

12 mins. AMRAP

6 Power C&J (115/80)

10 Ring Dips

50 D.U.

Competitor:

12 mins. AMRAP

6 Power C&J (135/95)    

10 Ring Dips

50 D.U.

Open Gym Suggested Work:

Olympic Lifting –

Jerk: 60%x4x2/70%x4/75%x4x2/80%x4/85%x2

Endurance –

50 Burpees to a 45 lb Plate for time

Rest 3 Minutes

Repeat once. Go for negative split

Wednesday, February 3rd WOD

IMG_2461

Workout for Wed., 2/3:

Warm Up –

3 Rounds

10 Push Ups

10 Strict Pull UPs

Then:

1 Minute hanging L Hold

Then:

1 Minute Banded Arch

Then:

Dynamic Warm Up

Mobility –

Plantar Lacrosse Smash and ankle distraction

Strength –

12×2 HBBS OTM

WOD –

Fitness Level –

10 mins. of max burpees

to OH target

2 minutes rest, then

Max unbroken WB (14/10)

Performance/Competitor Levels –

10 mins. of max burpees

to a OH target

2 minutes rest, then

Max unbroken WB (20/14)

Open Gym Suggested Work:

Olympic Lifting –

5 Rounds

For Time:

5 Cleans @ Body Weight

5 Bench Press @Body Weight

Gymnastics –

Hollow Back Press Progression (Talk to Coach)