A+ R A-

W.O.D.

-We will be holding our CFMG Masters Class for the fifty and up crowd at 4 PM this Friday. Please join us!

-Pete's Paleo will be here this Saturday giving out samples

 


WOD:

-10 Rounds for time-

3 Clean and Jerks (135#/95#)

6 Toes-to-bar

9 Push-ups


-Pete's Paleo will be here this Saturday giving out samples


SWOD: Power snatch 3/3/3/3/3

WOD:

AMRAP in 10 min

1 Box Jump (24”/20”)

1 Burpee

2 Box Jumps

2 Burpees

3 Box Jumps

3 Burpees

4 Box Jumps

4 Burpees.....

Continue this pattern for the whole AMRAP


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Is It Primal?


-Pete's Paleo will be here this Saturday giving out samples


Skill: 10 min Pull-up practice. If you are already proficient at pull-ups use this time to prep for “Fran”.


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WOD:

“Fran”

21 Thrusters (95#/65#)

21 Pull-ups

15 Thrusters

15 Pull-ups

9 Thrusters

9 Pull-ups

-For time-


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SWOD: Overhead squats 6/6/6/6/6

Barbell rows 8/8/8/8/8


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Open Gym 9am-Noon

Join us for our next CFMG 101 session today at 12:30 pm until about 3-3:30pm

No Noon class today.



Mobility:

A1) Wall squat, 2 min x 2 sets

A2) Racked position mobility drill, 1 min each arm x 2 sets

WOD:

400m run

10 Overhead squats (95#/65#)

12 Hang cleans (95#/65#)

-3 rounds for time-


Free Beginner at 10am

AMRAP in 15 min

10 Air squats

10 Push-ups

10 Kettlebell deadlifts

200m Run

 



Join us for our next CFMG 101 session on this coming Saturday at 12:30 pm until about 3-3:30pm

No Noon class this Saturday.



SWOD: Snatch grip push-press 6/6/4/4/4

WOD:

AMRAP in 8 min

30 Double unders

15 Sit-ups

5 HSPU (Sub = 10 hand release push-ups)


How to Make Perfect Carnitas

Pill Nation: Are we too reliant on prescription meds

 



Join us for our next CFMG 101 session on this coming Saturday at 12:30 pm until about 3-3:30pm

No Noon class this Saturday.



WOD:

OTMEM for 16 min

Odd Min. 1 Round of “Cindy”

Even Min. 5 Deadlifts (225#/135#) / 5 Lateral Burpees over barbell

“Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats

If you know you won't be able to complete a full round of "Cindy" in under a minute try this instead:

2 Pull-ups, 6 Push-ups, 10 Air Squats


Spinal Loading Error, You Can't Unbend

The 20-Second Beast Mode Berserker Challenge


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