01 Aug, 2020 CFC 8.1.20 Metcon In Teams of 3 From 0-15 mins 36 rounds of: 4 Wall Balls (20/14) 4 DB Facing Burpees From 15-30 mins 24 rounds of: 4 DB Thrusters (35/20) 4 Burpee Box Jump Overs (24/20) From 30-45 mins 12 rounds of: 4 Devil’s Press (35/20) 100m Run Athletes complete 1 […]
31 Jul, 2020 Cup Match Wod Day 2 Come and join us for Day 2 of our Cup Match wod. Make sure to wear your colors and represent your team while competing in some fun but challenging workouts! Metcon Lift to De Game! Teams compete in a race from East to West on the Assault […]
31 Jul, 2020 CFC Cup Match Day 2 Come and join us for Day 2 of our Cup Match Wod. Be sure to wear your colors and support your team during our fun and competitive wods! Metcon Lift to De Game! Teams compete in a race from East to West on the Assault Bikes. Total […]
30 Jul, 2020 Cup Match Wod Day 1 Come and Join us for our CUP MATCH WOD! Wear your colors to support your team while we tackle some fun team workouts! Metcon The Coin Toss Choose Heads or Tails and see how lucky you are! Metcon (Time) The Warm Up AQAP Complete: 150 DUs / […]
30 Jul, 2020 CFC Cup Match Day 1 Come and join us for our special Cup Match Wod. Wear your colors and support your team as we compete in some fun but tough team workouts! Metcon The Coin Toss Choose Heads or Tails and see how lucky you are! Metcon (Time) The Warm Up AQAP […]
29 Jul, 2020 PL AHW 7.29.20 Please check your email for the invite to our 10:15am ZOOM workout! And don’t forget to wear your colors! 200m Run Warm Up Metcon (AMRAP – Rounds) Team AMRAP x 15 mins: 20 Crossovers 15 Squats 10 Push Ups 5 Jumping Jacks 100m Walk Athletes will work through the […]
29 Jul, 2020 7.29.20 Don’t forget to join us at 9:30am on Thursday and Friday morning for a special 2 part Cup Match themed workout! Make sure to wear your colors and represent your team!!!! Metcon 2 mins Bench or Wall T-Spine Stretch Then complete 3 sets of: 6 Kick Up to Hand Stand (hold […]
29 Jul, 2020 CFC 7.29.20 Filthy-Ish 50 (Time) AQAP Compete: 800m Run 50 Box Jumps 50 DB Power Cleans (35/20) 50 KB Swings (35/25) 50 KB Goblet Reverse Lunges 50 Tuck Ups 50 DB Push Press 50 DB Deadlifts 50 KB Goblet Squats 50 Burpees 50 DUs 800m Run
28 Jul, 2020 7.28.20 Metcon 2 mins/side Pec Stretch on Post Then for 6 mins complete: 5 OH Reverse Lunges (hold for 5 secs at the bottom) 10 Banded Pull Downs + 10 Banded Y Stretch 5/side DB Snatches Power Snatch (EMOM x 12 mins (max): 1 + 4 Bar over Burpees ) Complete the […]
28 Jul, 2020 CFC 7.28.20 Metcon AMRAP x 35 mins for Quality: 12 Dual DB Turkish Sit Ups 8 DB Push Ups / 8 DB Pull Overs 8 DB Z Press (4 sec Lower) 8 DB Bent Over Rows 30 sec/side Side Star Plank 20 DB Hang Clean & Jerks 20 Weighted Sit Ups
200m Run
Then complete 2-3 sets of:
6/side Hip 90/90
6/side Bird Dog (2 sec hold at the top)
6/side Fire Hydrants (2 sec hold at the top)
6 x 4 sec KB Bottom of Squat Hold
10/side Banded Lateral Walks
10 Banded Back Squats (empty barbell)
No tempo for these squats
AQAP with a partner complete 3 rounds of:
50/40 Cal Assault Bike or 60/50 Cal Row
20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises
50 Wall Balls (20/14)
40 T2B / Hanging Knee Raises
Time Cap: 24 mins
Divide reps as desired where one partner works while the other partner rests
After Class
AQAP complete 5 rounds of:
3 Rope Climbs
3 x 25ft HS Walks / 7 Wall Walks
Complete 3 sets of:
10 Barbell bent Over Rows (TX120)
Rest 30 secs
10 DB Supine Triceps Extensions (T30X1)
Rest 90 secs
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