Wednesday


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A. Every 75s for 8 rounds:

  1. 60, 45, 30, 15 L-Sit

  2. 8 Chin Ups


B. 5 Minute AMRAP:

5 Power Clean + Jerks (135/95)

30 Double Unders

Rest 3 minutes:

5 minutes AMRAP:

3 Power Clean + Jerk (165/115)

30 Double Unders

Tuesday

A. Every 2 minutes for 6 rounds:

Front Squat

3x75, 2x80, 1x85, 3x80, 2x85, 1x90

B. 15 Minute CAP:

40/32 Cal Row

40 Jumping Lunges

40 DB Power Snatch (45/30)

40 Thrusters (75/55)

40 Burpees

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Monday



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A. Every 60s for 10 rounds:

  1. 2 Turkish Get Ups

2. 30s max DU’s

B. 30-20-10 reps of:

Pullups

KB Swings (53/35)


Endurance

3 Rounds:

20 Jumping Lunges

600m Run

Rest 3 minutes

600m Run

Rest 2 minutes



Saturday

A. Hang Power Snatch

2x55, 2x65, 2x70, 2x75, 2x75

B. Hang Power Clean + Hang Power Clean + Split Jerk

2x55, 2x65, 2x70, 2x75, 2x75

C. Hang Clean Extension

5x70 (4 sets)

D. Split Press

5x5

10am WOD

4 Rounds:

90s work, 30s Rest

  1. Row (easy pace)

  2. 25 Release Pushups

  3. 60s Hollow Rock

  4. 25 KB Swings (53/35)

Kutschbach

  U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.

U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.

“Kutschbach”

7 Rounds:

11 Back Squats (185/135)*

10 Push Jerks (135/95)

*no rack

Monday

 The Silver Fox married off his eldest son on Saturday! Congrats to the Haynes family!

The Silver Fox married off his eldest son on Saturday! Congrats to the Haynes family!

A. Every 2 minutes for 5 rounds:

   12 Bulgarian Split Squats (6 per leg, use two KB's or DB's)

B. 50 Double Unders

    20 DB Power Power Clean

    50 Double Unders

    20 DB Split Clean (alternate forward leg)

   50 Double Unders

   20 DB Clean

    50 Double Unders

   Endurance

3 Rounds:

Row 1k in 4 minutes (4:30 for females)

Rest 1 minute

800m Run 

Rest 1 minute 

Saturday

Weightlifting 

A. Snatch + OH Squat

7x2

60, 65, 70, 75, 80, 80, 80%

B. Clean + Clean + Jerk

7x1

60, 65, 70, 75, 80, 85, 90%

C. RDL

5X5

10AM 

Every 10 minutes:

1. 2 Rounds:

30/22 Cal Row

10 Burpees over Parallette (double jump)

2. 2 Rounds:

   75 Double Unders

   25 V-ups

3. 2 Rounds:

   400m Run

   20 DB Shoulder to OH (45/30)

Friday: Jennifer

 Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

Jennifer 

26 minute AMRAP:

10 Pullups 

15 KB Swings (53/35)

20 Box Jumps (24/20)

Thursday

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A. Every 2 minutes for 6 rounds:

Push Jerk 

5-5-3-3-1-1

B. 3 Rounds:

   400m Run

   15 Toes to Bar

   10 Power Clean + Jerk (115/80)

Announcements 

Joshua and I will be out of town for the Haynes Wedding! 

Miguel will be holding down the fort the rest of the week. We will be holding a regular class tomorrow at 5pm, and open gym from 10-noon on Sunday 

Tuesday

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A. Every 2.5 minutes for 5 rounds:

6 Front Squats @65% + 2 Turkish Get Ups

B. 30-20-10 reps:

    Pullups

    20-14-8 reps of:

  Alternating One Arm DB Snatch (45/30)*

*squat snatches 

Monday Labor Day: Riley

 Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

"Riley"

1.5 Mile Run

150 Burpees

1.5 Mile Run

*the RX for this workout is a weight vest, 20/14

We will have one class tomorrow at 10am!

In the month of August the gym had 960 members take classes! That's a CFR PR!

 

 

Saturday

 Happy Long Weekend from Palmer!

Happy Long Weekend from Palmer!

Weightlifting 

A. Snatch + OH Squat

7x2

60, 65, 70, 70, 75, 75, 75%

B. Clean + Clean + Jerk

7x1

60, 65, 70, 75, 80, 85, 85%

C. Push Press

 5x3

 

10am WOD

100 KB Swings (53/35)*

Every minute on the minute, perform 5 burpees (including the first minute)

 

Friday

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  A. Every 2 minutes for 5 rounds:

 5 RDL's + 10 One Arm Ring Rows (5 per side)

B. CrossFit Open Workout 11.2

  15 Minute AMRAP:

 9 Deadlifts (155/100)

12 Hand Release Pushups 

15 Box Jumps (24/20)

On Labor Day, Monday September 3rd, we will hold one class at 10am. It will be a Hero workout and will be conducive to large class. Thanks! 

 

Thursday

 Early days at CFR 

Early days at CFR 

A. Every 75s for 6 rounds:

2 Power Snatch*

*For practice and to determine where to start in part B

B. EMOM 24:

1. 10 Toes to Bar

2. 8 Burpee Box Jump Overs (24/20)

3. 15/10 Cal Row

4. 1 Power Snatch*

*your score for part B will be the TOTAL weight lifted in pounds. In other words, the sum of all successful lifts 

 

On Labor Day, Monday September 3rd, we will hold one class at 10am. It will be a Hero workout and will be conducive to large class. Thanks!