SATURDAY

WOD

MetCon:
Teams of 2
13 Minute AMRAP x 2 (you go, I go)

AMRAP of:
8/6 Calorie Assault Bike
7 Burpees
6 Deadlifts (225/155)

AMRAP of:
8/6 Calorie Row
7 Burpees
6 Double Kettlebell Push Press (53/35)

FRIDAY

WOD

Strength/Oly:
Every 2:00 x 5
3 Hang Power Snatch (above knee)
Build to a heavy 3

Benchmark:
“Fran”
For Time
21-15-9
Thrusters (95/65)
Pull Ups

THURSDAY

Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM

Join us for our bootcamp style class, HUSTLE @ 6 pm! Free for all members and the public!

*The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays
**For those that cannot make it on the weekends, you can use open gym time to do a workout and/or work on skills

WEDNESDAY

WOD

Strength:
Single Arm Dumbbell Press
8-8-8-8
Ring Dips
8-8-8-8
V-ups
15-15-15-15

MetCon:
20 Minutes to complete
400 m Run
5 Power Cleans
400 m Run
4 Power Cleans
400 m Run
3 Power Cleans
400 m Run
2 Power Cleans
400 m Run
1 Power Clean

-You choose weight (must increase each round)
-Does not have to be touch & go reps
-Cannot go back to run unless the reps are completed
-Score is total weight lifted
-Must be done within 20 minutes

TUESDAY

WOD

Strength:
Front Squat
5 x 7
(70% of 1rm across)

MetCon:
6 Minute AMRAP
5-10-15-20…
Wall Balls (20/14)
Row Calories
-Rest 2:00-
6 Minute AMRAP
5-10-15-20…
Kettlebell Swings (53/35)
Assault Bike Calories
-Rest 2:00-
6 Minute AMRAP
5-10-15-20…
Hand Release Push Ups
*2 Rope Climbs after each set

MONDAY

WOD

Strength:
Bench Press
5-5-5-5-5
Build to a heavy 5

MetCon:
5 Rounds For Time
10 Push Jerks (135/95)
10 Toes to Bar
10 Bar Facing Burpees

SUNDAY

WOD

Strength:
Muscle Up
-Progression
-Efficiency
-Drills

MetCon:
Work :90, Rest :90 x 5
12 Kettlebell Snatch (6 each side)(53/35)
10 Kettlebell Sumo Deadlift High Pull
Max Effort Double Unders

SATURDAY

WOD

MetCon:
Teams of 2
30 min AMRAP
Partner 1: Max Calorie Assault Bike/Row
(switch machine at 15:00 mark)

Partner 2:
1 Rounds of-
12 Hang Power Cleans (95/65)
10 Box Jump Overs (24/20)
8 Burpees

*Athletes switch when round is complete
**Score is accumulated calories on bike/rower & total rounds

FRIDAY

WOD

Strength:
Sumo Deadlift
6-6-6-6
Build to a heavy 6

Hero Benchmark:
“Randy”
For Time
75 Power Snatch (75/55)
-Rest 5:00-
3 Rounds For Time
400 m Run
50 Double Unders

 

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

 

 

THURSDAY

Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM

CFA Run Club @ 6 pm!
(Meeting at the UB bike path by Dandelions on North Forest)

*The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays
**For those that cannot make it on the weekends, you can use open gym time to do a workout and/or work on skills