12/29/14

Posted on December 28, 2025 by pat.burke

Andrea.

 

ANNOUNCEMENTS
- Wednesday, December 31st – 4:00 and 5:15 WOD classes only in the evening (Cardio Flex and 6:30 PM classes cancelled. We are having a New Years WOD get together starting at 8pm.
- Thursday, January 1st – First WOD of 2015 at 12:00 PM only. Open gym from 1-2pm.
- Friday, January 2nd - Resume normal class schedule.

 

 

Workout of the Day
20 minutes:
Shoulder press, 3-3-3-3, working up
SS
Weighted chins, 3-3-3-3, working up

Alternate with a partner for 3 rounds each:
20 Farmers carry walking lunge steps
Run 4x length of gym

Lunges should be done correctly and quickly. Sprint should be done hard and fast.

Post your scores to the whiteboard.

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Current ye@r *

1/13/14

Workout of the Day
A. AMRAP 20:
10 Sandbag man-makers
15 Box jumps, 24/20
Row 200 meters

L3 - 90/75
L2 - 75/60
L1 - 60/45

Man-maker = Burpee on sandbag, power clean, front squat, push press. Can also be a burpee + squat clean thruster.

Post your scores to the Whiteboard.

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WOD Workout Archive »

1/12/15

**CF1 Class times**
M/W – 6:45 am, 12:15 pm, 4:00 pm, 6:30 pm
Fri - 6:45 am, 12:15 pm, 4:00 pm, 5:15 pm
Saturday – 10:15 am

Workout of the Day
Skill - Deadlift, 5 sets of 1, working up to a heavy single (Please post your deadlift score in the Whiteboard feature!!! Recording your progress is essential.)

WOD
30-20-10 reps for time:
Ball slams
Pushups
Situps

Post your scores to the Whiteboard.

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CF1 Workout Archive »

1/12/15 - Day1

Workout of the Day
1. Clean and jerk, 5×1 @ 85%. Level load across all sets. Target 5kg increase each week.

2. Box squat, 4×3 @ 75% (of 1RM Back squat). Level load across all sets. Target 5kg increase each week.

3. Stiff legged deadlift, 3×8 @ 60% (of 1RM deadlift). Level load across all sets. Target 5kg increase each week.

Post your scores to the Whiteboard.

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Strength Workout Archive »

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