0879:

Attention Members: Our founder Greg Glassman will be doing a shoot with 60 minutes Wednesday morning 8am at our box.  We would like your participation and please show up to the box 10 minutes early please. Note: The workout may be subject to change. Because this is TV we will also need athletes at the 9am class time also. Thanks, CDM 

WU: CC. CA

STRENGTH: B. Press

10 8 8 60% 65% 70%

WOD: 1-12 //15 minute cap

  • box jump 24/20
  • SDHP  BB 75/53
  • Atomic sit up

Finish: 30 strict KTE (If you drop off bar pay up 2 burpees)

GA: WOD: 1-8 use KB for SDHP

0867:

WU: 5 minutes

A. STRENGTH: Press 4X5@70%

B. WOD: 5 RFT

  • 12 SDHP//GA 8  70/53
  • 12 pull ups//GA: 6
  • 12 HRPU// GA: 6
  • 400 m run//GA: 400 m

C. handstand holds: 15 attempts

0762:

Great job by all that put out the great effort Thursday and Friday of last week.
WU: 10 minutes
WOD: 3 minutes on 1 minute rest for 4 rounds
• 5 SDHP rd 1-2 Thruster rd 3-4 95/75/65
• 6 push ups
• 12 squats
• 18 DU
SRENGTH: 6X3 bb step ups

0621:

WU: 30 SU, 5 Push ups, 10 wall squats, 20 DU X5

WOD: 15 EMOM (at start of 10 min increase x 1rep each movement each round) Failure to finish a round will require a 5 burpee buyback for the following round.

  • 6 SDHP 75/53
  • 7 push ups
  • 8 squats
  • 1 burpee

STRENGTH: 5RM B. Press

CF Entrant: 3 SDHP, 4 push ups, 8 squats, 1 bupee