Pull Pull Pull-ups

ANNOUNCEMENT:  We will no longer run an 8:30pm class on Fridays.  

WOD:

Weighted Pull-ups

3-3-3-3-3

then

50 RFT of

2 Pull-up

2 Push-up

rest 3 minutes

2 RFT of

50 Sit-ups

50 Squats

From CFHQ: 11/25/12

3 RFT:

10 Toes 2 Bar w/ 8 pound ball

Row 200m with straight legs (just arms and back)

10 Rower-facing burpees

Row 200m with straight arms (just legs and hips)

WOD demo HERE

Jump, Push, Swing

ANNOUNCEMENT:  Today at 10am we will have a photographer come and shoot the class.

WOD:

Push Press

5-3-1-1-1

then 

AMRAP in 18 minutes of

15 Box Jumps 24/20

12 Push Press 115/75

9 Kettlebell Swings 2/1.5 pood

Nancy

Overhead Squat

5-3-1-1-1

“Nancy”

5 RFT

Run 400m

15 OHS 95/65

Chelsea

Happy Thanksgiving!!  Come down and get a WOD in before a long day of Turkey and football!  We will running the 8, 9 and 10am classes only.

“Chelsea”

Every minute on the minute for 30 minutes:

5 Pull-up

10 Push-up

15 Squats

*The workout ends when you can no longer complete all reps within the minute.

Elizabeth

We will be open tomorrow, Thanksgiving, for the 8, 9 and 10am classes only.

Power Clean

5-3-1-1-1

then

“Elizabeth”

21-15-9

Power Clean 135/95

Ring Dips

Eva

ANNOUNCEMENT:  We will run a Sunday schedule this Thanksgiving: 8, 9 and 10am classes.  Also don’t forget about our photo shoot this Sunday at 10am.

WOD:

“Eva”

5 RFT:

Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Main site WOD from 11/2/12

ANNOUNCEMENTS: 

1. Check out our event on Facebook.  We are going to photograph and film a class on Sunday, November 25th so come on down!

2. Thanksgiving we will be running a Sunday schedule: 8, 9, and 10am.

WOD:

Three rounds for time of:

Row 500 meters
21 Burpees
Run 400 meters

Squat and Burn

Front squat

5-5-5

WOD

5 rounds for time

15 thrusters 75/45

20 medball russian twists 20/14

15 sumo deadlift high pulls 75/45

20 foot elevated pushups (alternate the elevated foot on each pushup)

Bodyweight Friday

ANNOUNCEMENT:  Check out our event on Facebook.  We are going to photograph and film a class on Sunday, November 25th so come on down!

WOD:

Bear Crawl 50 feet

40 Sit-up 

30 Back Extension

20 Pull-up

30 Walking Lung

40 V-up

50 Squat

40 Push-up

30 Ring Row

20 Box Jump

Crab Walk 50 feet