0831: Holiday Party Saturday at 4pm.

We hope all members can join us for the CF2120 Holiday Party this Saturday at 4pm. If you did not receive the evite we do apoligise but please attend if you can? 

WU: AL, CPD

Choose Endurance or Strength wod?

Endurance WOD: FT – get started right at the bell! Set up & go

  • 100 push ups
  • 800 m run
  • 100 abmat sit up
  • 800 m run
  • 100 pull ups
  • 800 m run
  • 100 squats
  • 800 m run

GA: all runs 600m then 40 HRPU, 40 sit  ups, 30 pull ups, 50 squats

 

Skill Oly WOD:

  • 4X10 OHS WU wt.
  • 6X3 snatch balance
  • 10X1 high hang sq. snatch
  • b.squat 20@60% 15@ 70% 10@80% 2X5@90%

0827:

Time to Party. Please RSVP to our 2120 evite for our Holiday party coming up this Saturday. Bring a friend or family member and show them what the hype is all about! 

WU: DFM in the am/CDR pm

WOD: 15 minutes of work.

  • 10 OHS or 20 squat
  • 2/4 or 10 pull ups
  • 20 DU or 40 SU
  • 10 Hollow rocks
  • Run or row 300 m

STRENGTH/SKILL with the end of November so did OHS month. Check out your new:

  • Hang Squat Snatch

Take 15 minutes to discover.

Finish: 30/40 barbell rollouts?

0821:

Schedule Reminder: Thanksgiving Day Wod: 8A.M only! 

Black Friday November 28: 6,8,9am 12,5pm classes only. There is no 5:15am or 6pm class times. 

WU: 5 min PT – then 10 minute on clock to workout load.WOD: 3RFT

  • 30 TTB or 50 abmat sit ups
  • 15 C&J 155/105

 

STRENGTH: OHS f/rack 5X5 10%Up

0806:

WU: COACH’S BREIF on movements below: Then send them.

WOD: Not for time

  • 800 m run
  • 50 mt climbers
  • 20 hollow rocks
  • 15 strict push ups
  • 30 squats
  • 400m run
  • 100 bicycle SU (1-fers)
  • 1 minute starfish plank hold
  • 15 strict push ups
  • 30 squats
  • Run 200 m
  • 4X10 bb OHS (hands 1” closer than previous day) go lighter if you can’t do!)
  • 30 bb tempo squats – 4 sec. down, 2 hold 0 up)

STRENGTH: PRESS 4X10@50%

0798: Nancy

The  Dann Family getting in a Wod or two while traveling to Israel. Does this help answer the questions discussed on Saturday morning? If you can’t find a box? Create one! 

WU: shoulder and super scapular mobility. Then take 10 minutes to work up to Overhead working wt.

WOD: Nancy 5RFT

  • 400 m run
  • 15 OHS 95/65

Note: if you scale? Journal the wt. performed.

STRENGTH: DL 8X2 70% (use a closed stance)