A+ R A-

W.O.D.

“Partner WOD”

1 Min Partner hand clapping push-ups

1 Min of Double unders

1 Min Rope climb

1 Min Partner med. ball sit-ups

1 Min rest

-3 rounds for total reps-

One partner works at a time during rope climbs and double unders.



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6 Truths About Squats


Foundations starts tonight at 6pm and continues tomorrow and Thursday at the same time.

 


SWOD: Overhead squats 5/5/4/4/4

Good mornings 10/10/8/8/8


Veggie Burgers, Meatless Chicken, and Paleo Bread

What's Floating Around in Your Blood?

Open Gym 9am-Noon

The 5:30am class is so early in the morning that these people show up in their PJs!


WOD:

AMRAP in 15 min

10 KB Swings (70#/53#)

5 OHS (95#/65#)

200m run

Beginner Class at 10am

AMRAP in 15 min

5 Burpees

10 Jumping Pull-ups

15 Rope skips

200m run


How Much Protein Should You Be Eating?

Spicy Salmon Cucumber Bites


-Schedule Change we WILL be holding our regular 4 pm class today!

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

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

 

SWOD: Single arm strict press 10/10/8/8/8 (on each arm)

A1) Bulgarian split squats 10/10/8/8/8 (on each leg)

A2) Weighted pull-ups 5/5/5/5/5


Paleo Bullies Not Welcome

This Is What Humane Slaughter Looks Like. Is it Good Enough?

-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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Page 104 of 197

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SWOD: A1) Bench Press 5/5/5/5/5   A2) Dumbbell Rows 8/8/8/8/8   B1) GHD Sit-Ups 15/15/15/15   B2) Plank 1:00 x 4 Sets   The Big Problem With BMI A Squatting Double Standard: Is The Butt Wink OK In Pistols? Your Phone Is Helping And Hurting Your Weightlifting Technique

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Hero WOD: "Bradshaw" 10 Rounds for Time of: 3 Handstand Push-Ups 6 Deadlifts (225#) 12 Pull-Ups 24 Double Unders   U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June...

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07/28/2015

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Mobility: A1) Banded Shoulder Distraction 1:00/Arm A2) Partner Posterior Cuff Stretch – Lay supine, bent knees, soles of feet on the ground, go into a hip bridge, hips high, femur congruent with torso angle, place the back of the hands on the lower back, have partner hold down shoulders as you slowly...

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7/27/2015

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SWOD: Overhead Squats: 3/3/3/3/3   WOD: "Amanda" 9-7-5 Muscle-Ups (Sub = x 2 in pull-ups) Squat Snatch (135#/95#) -For Time-   Tribute to Amanda Miller Weight of the World's Fittest How To Keep The PRs Rolling

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Normal Schedule today!   SWOD: Push-jerk (pause in dip) 4/4/4/4/4 WOD: 1 Min KB Swings (53#/35#) 1 Min Sit-ups 1 Min Box Jumps (24"/20") 1 Min Rest -4 rounds for total reps- GPP in the Modern World Trying to Keep Your Data Safe?

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Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM Back to normal schedule on Friday. :) SWOD: Sumo Deadlift 5/5/3/3/3 WOD: 10 Ground to overhead (95#) 200m Run -3 rounds for time- Rest 5 min 20 Air squats 10 Burpees -5 rounds for time-

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