A+ R A-

W.O.D.


SWOD: 20-25 min to build up to a 1RM Push-press

WOD:

AMRAP in 8 min

3 Muscle-ups (sub = 6 pull-ups)

6 H.R. Push-ups

9 Toes-through-rings (9 toes-to-bar if doing pull-ups)


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The Stone

6 Interesting Things About Strength


 

No classes today. Open Gym 9am-1pm

WOD:

AMRAP in 20 min

400m run

8 Box Jumps (30”/24”)

16 Air squats

24 Double unders (sub 75 Single unders)

Mobility:

A1) Static calf stretch 30-45 sec each leg x 2 sets

A2) Bully stretch 1 min each arm x 2 sets

 

CFMG Holiday Hours

We will not be holding any CFK Classes and Oly. Club Sessions until Next year

Merry Christmas! Gym is closed today.

CFMG Holiday Hours

We will not be holding any CFK Classes and Oly. Club Sessions until Next year


Open Gym Today 9am-1pm, No Classes

WOD:

Buy in: 500m row

-4 rounds-

15 OHS (95#/65#)

10 Burpees

Cashout: 500m row

-for time-


Mobility:

A1) Downward dog pose 30-45 seconds x 2-3 sets

A2) Couch stretch 45-60 sec each leg x 2-3 sets


CFMG Holiday Hours

We will not be holding any CFK Classes and Oly. Club Sessions until Next year


Open Gym 9am-Noon

CFMG Holiday Hours


CFMG Ugly Holiday Sweater WOD and Potluck at 10am!

Please bring a Paleo dish to share, you favorite beverage, and chairs. See you all for the party!



In teams of 4 (ideally 2 females and 2 males):
Buy in: 800m run (done together)
50 Push-ups (everyone must complete 50 reps individually)(everyone works)
100 Pull-ups (1 person works)
200 Burpees (2 people work)
200m Fireman carry (males carry each other females carry each other)
300 KB Swings (53#/35#) (2 people work)
400 Air squats (2 people work)
Cashout: 800m run (done together)
-For time-


For the push-ups everyone may work at the same time, and for the fireman carry each set of partners will only have to travel 200m but you may switch out who is the carrier at any point.

Feel free to bring chairs, your favorite beverage, and a paleo dish to share!

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SWOD: Romanian Deadlifts 5/5/5/5/5 (aim to use 65% or more of your 1RM for all sets)

WOD:

200m run

50 Double unders (sub 125 single unders)

200m run

40 Push-ups

200m run

30 Front Squats (185#/120#)

200m run

20 Power cleans (185#/120#)

-For time-

Focus on your running form for the 200’s, especially after the front squats. The jump rope and push-ups will be finished relatively quickly, but really focus on completing the barbell movements in as few sets as possible, so pick an appropriate weight to use.


NO Classes tomorrow. We are holding our Ugly Holiday Sweater WOD/Potluck at 10am.

CFMG's Holiday Hours

The Split Jerk: Start to Finish

 

“Tabata Thursday”

Tabata Row (post lowest amount of calories)

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata KB Swings (70#/53#)

Rest 1 min

Tabata Burpees

Rest 1 min

Tabata Sit-ups

DONE!

Tabata is 20 seconds of max effort work followed by 10 seconds of rest for 8 rounds (4 min). Your score will be the lowest amount of reps you complete in any of the 20 second periods. Each movement is scored separately.


Mobility:

A1) Plyo box hamstring stretch (keep a flat back!), 30 sec. each leg x 2 sets

A2) Paleo chair, accumulate 1 min x 2 sets


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CFMG Athlete Update

A Massie Christmas Dinner


Page 107 of 184

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