Wednesday

We've been missing Brian at the gym. Brian and his wife Grace moved to Scottsdale for a work opportunity. We wish them the best of luck!

We've been missing Brian at the gym. Brian and his wife Grace moved to Scottsdale for a work opportunity. We wish them the best of luck!

A. Every 2 minutes for 5 rounds:

    Deadlift 

8x60, 6x70, 4x75, 4x80, 4x80%

B. 12 minutes to get as far as possible:

   50/40 Cal Row

   50 Box Jumps (24/20)

   50 Toes to Bar

   50 Deadlifts (185/135)

  

Tuesday

A. Every 90s for 10 rounds (5 each)

   1. Front Squat x 4 @75%

   2. Strict HSPU's x 10

B. 100 Double Unders

     15 Wall Balls (20/14)

    75 Double Unders

     25 Wall Balls 

    50 Double Unders

    35 Wall Balls

    25 Double Unders 

    45 Wall Balls 

 

Hello CFR Parents,

First off, we love having your kids come to the gym. We want kids to feel like the gym is a safe and fun place to visit. So, don’t hesitate to bring your kids to the gym. Our main goal is keep your kids safe when they visit CFR.

A few ground rules we want to remind parents of:

1.     During class, we would prefer if kids were either in the day care area or on the gray matting area. This way the kids will remain safe and away from heavy equipment.

2.     If your child wants to use ANY of the equipment in the gym, we ask that you are with them and supervising them closely. In other words, kids should not be using the equipment while a parent is attending a class. Before or after class, with parent supervision, we encourage kids to have fun with the equipment.

3.     If your child is of the appropriate age and you would like them to work out with you, that is fine. However, we ask that they are by your side 100% of the time, and you are guiding them through each movement/station. In other words, they are a safe distance from other members working out and under your care the whole time.

The main point we want to get across is that yes, we love having kids at the gym, but want to keep the gym space the safest environment possible. We don’t want the coach to have to monitor kid safety, so the rules listed above are ultimately enforced by the parents.

 

If you have any questions or concerns about child safety at the gym, please don’t hesitate to ask. 

Monday

A. Every 90s for 8 rounds:

     Push Press + Push Jerk

B. Every 5 minutes for 3 rounds:

    2 Rounds:

   12 Pullups

    8 Power Clean + Push Jerk (115/80)

   

Endurance

Long Right Lap

Rest 3 minutes

800m Run

Rest 3 minutes

Long Left Lap 

Saturday 8/12

A. Hang Snatch + Hang Snatch + OH Squat

    60, 60, 70, 70, 75, 75, 80, 80

B. Hang Clean + Hang Clean + Jerk

     60, 60, 70, 70, 75, 75, 80, 80

C. Push Press Off Back

     5x3

D. Split Press

    4x5

 

10am WOD

400m Run

40 Box Jumps (24/20)

400m Run

40 DB Power Snatch (45/30)

400m Run

40 Pullups

400m Run 

Friday: Marston

"Marston"

20 Minute AMRAP:

1 Deadlift (405/275)*

10 Toes to Bar 

15 Bar Facing Burpees 

*90-95% of 1RM is an appropriate load for this WOD. 

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family

Wednesday

A. EMOM 5:

    3 Tap n Go Power Cleans + Push Jerk

right into:

EMOM 5 

  5 Tap n Go Power Cleans

B.  10 minute AMRAP:

      10 Deadlifts (155/105)

      15 Pushups

     10 Power Cleans (155/105)

     15 Pushups

Monday

A) Every 2 minutes for 6 rounds: 

   Back Squat

60%x6, 70%x4, 80%x4, (85%x3)x3

B) In a 12 minute window, an ascending ladder of increasing reps by 1+ 

   Thrusters (95/65)

   Bar facing burpees

 

Endurance: 

Buy In: 50/35 Cal Row

1200m run

30 Thrusters (45/35)

800m run

30 Thrusters (45/35) 

400m run 

Buy out: 30 burpees to a 6 inch target.  

 

 

 

 

Satruday

 

Weightlifting

A. Power Snatch + OH Squat + Snatch

    5x2 @60, 70, 75, 80, 80%

B. Clean + Front Squat + Jerk

  5x2 @60, 70, 75, 80, 80%

C. Clean Ext

    5x3 @80

D. Press

     4x5

 

10am WOD

5 Rounds:

3 minutes:

10 Burpees

20 Pullups

30 Air Squats

Max Rep DU's

Rest 2 minutes after each round

Monday

4 Rounds:

40s work; 1:20 rest 

1. Row (cals)

2. Jump Squats 

3. Pullups

4. Burpees

*score is grand total reps 

 

Endurance is the same as the WOD tomorrow. If you would like to do two sessions tomorrow, the other session is: 5x: 600m Run, 60 DU's

Saturday

A. Snatch

3x60%, 3x70 2x80, 2x85, 1x90 x3%

B. Clean & Jerk

Same percentages as Snatch

C. Push Press

4x4

D. Back Squat

    4x4 @70%

 


5 Rounds:

15 V-Ups

10 Strict Pullups

400m Run

Wednesday

A. 3 Tests

1. Establish max L-Sit hold

2. 1 Minute AMRAP of Jumping Lunges

3. 20 Pulls on the Rower for Cals

B. 25 Toes to Bar

    400m Run

   50 DB Power Snatch (45/35)

   400m Run

  25 Toes to Bar