WOD & Blog

ANNOUNCEMENT:

– We will be closed the remainder of the week (1/4 and 1/5). We are planning on being open and running regular hours on Monday January 8th! Thank you for your patience.

ANNOUNCEMENTS:
Today is the last training day at 540 N Commercial St! We will open regular hours today. Let’s end our stay with some fun!

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Power Snatch Doubles
Warm-up (3 sets x 3 reps) before working through progressively heavier sets of 2 x Power Snatch, touch and go style (TnG).

Power Snatch 2-2-2-2-2RM (TnG)

Post sets/reps/loads to comments.

“Closing Time”
Complete 5 rounds for time of
8 x Deadlift (225/155)
40 x Double unders

Post times to comments.

ANNOUNCEMENTS:
We will open regular hours today, Thursday, and Friday.

“Goose-bumps”
Complete as many rounds/reps as possible in 14:00 of
7 x Front Squat (135/95lbs)
14 x Bar-facing Burpees
21 x GHD Sit-ups

Notes: Front Squats will come from the floor for today’s MetCon. Yasssssss.

Post scores to comments.

Skill Development
I. Handstand walks and holds x 10:00 practice

Next step…the shoes come down… it’s starting to happen. The next two weeks are going to be crazy, exhausting and unreal. Get excited, CFNH!!

ANNOUNCEMENTS:
– We will be open normal hours this week for Wednesday, Thursday, and Friday. There will be no Open Gym Saturday.

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Power Clean Doubles
Warm up as needed (3 sets x 3 reps each) before working up to a challenging double for Power Clean.

Power Clean 2-2-2-2-2

Notes: Athletes should attempt to complete 2 x Touch N’ Go repetitions for today’s training.

Post loads to comments.

“Final Stretch”
Complete 4 rounds for time
10 x Push Press (95/65)
15 x Box Jumps (24/20)
20 x Calorie Row

Post times to comments.

ANNOUNCEMENTS:
Holiday Hours
Saturday 12/23: Open Gym 9-11am
Sunday 12/24: CLOSED
Monday 12/25: CLOSED
Tuesday 12/26: CLOSED

** Unless a date is listed above all other classes will be regular hours next week. They are subject to change based on when the move begins, we will keep you updated as more information becomes available.

Warm-up Drills
I. Individual
II. Mobility

“The Nightmare Before Christmas”
Complete for time

1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (4L/4R)
9 x KB Sumo Deadlift High Pulls (32/24kg)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups

Notes: Enjoy, freaks! We hope everyone has a wonderful holiday season!

Round 1 will be 1 x Clean and Jerk, Round 2 will be 1 x Clean and Jerk + 2 x Muscle-ups, Round 3 will be 1 x Clean and Jerk + 2 x Muscle-ups + 3 x Medicine Ball Cleans… Continue working until all 12 rounds have been completed in this ascending fashion.

Post scores to comments.

Warm-up Drills
I. Row 2 minutes
II. 2-3 rounds of
10 x KB Swings
25ft Waiter’s Walk
:20 x Armbar Stretch
III. Mobility

Impact/Focus: Turkish Get-up :75 Intervals
Following an appropriate series of warm up reps: Complete two Turkish Get-up every :75 seconds for ten rounds total.

Every :75 seconds for 10 Rounds, climbing in weight
2 x Turkish Get-ups (1L+1R)

Post best TGU weight to comments.

“Tabata Banned”
Tabata x Slamball
Tabata x Russian KB Swings
Tabata x Russian Twists

Post total reps per movement, high and lo rep scores to comments.

Congratulations to Chuck for crushing his goal and rowing 200,000 meters in just 24 days! He still has until Christmas Eve to get more. How many will he end up with?

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

“Hal-9000”
Complete for time
11-9-7-5-3-1 x Clusters (95/65)
4-4-4-4-4-4 x Muscle-ups

Post times to comments.

ROMWOD
“Paved with Work”

Skill Development
Slay GOATS

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45/35)
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Power Snatch 3-3-3-3-3RM
Warm-up with three sets of five reps each before working through progressively heavier sets of 3 x Power Snatch, touch and go style (TnG).

Power Snatch 3-3-3-3-3RM (TnG)

Post sets/reps/loads to comments.

“Boyle’s Law”
Row 1000m
20 x GHD Sit-ups
Row 500m
40 x Toes-2-Bar
Row 250m
60 x Abmat Sit-ups

Post scores to comments.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Handstand Hold
7 x Hollow Rocks
7 x Hindu Push-ups
10 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 5-5-5-5-5

Notes: Compare scores to 11.13.2017.

Post loads to comments.

“Up Down”
Complete 5 rounds for time of
7 x Handstand Push-ups
35 x Double unders

Post times to comments.

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Snatch against a 20:00 clock.

3×1 @ 75%
3×1 @ 80%
2×1 @ 85%
2×1 @ 90%

Post loads to comments.

“Shuttle Bell”
Complete 5 rounds for time
2-2-2-2-2 x Turkish Get-ups
15-15-15-15-15 x KB Swing (24/16)
1-2-3-4-5 x Shuttle Sprint

Post times to comments.