Sunday 20 December 2015

Christmas Holiday schedule

Gym is now closed for Holidays. Regular classes will resume January 4,2016

Merry Christmas and Happy New Year!!!


Friday 18 December 2015

20151218

12 Days Of Christmas

1 deadlift 195/135
2 burpees
3 pull-up
4 push-up
5 toes to bar
6 double unders
7 lunges
8 sit-ups
9 ring rows
10 kb swing 1.5/1 pood
11 front squat 115/80
12oz beer or wall balls :)



Thursday 17 December 2015

20151217

15 min amrap

10 shuttle run(25ft)
20 db snatch
20 ovhwl
10 burpees

Wednesday 16 December 2015

Tuesday 15 December 2015

20151215

For Time:

50 burpees
20 front squat 125/75
50 burpees

Monday 14 December 2015

20151214


5 rounds

5 unbroken strict press
15 cal row
25 sit ups

*rest 1 min between rounds-
score is total time including rest

Friday 11 December 2015

20151211

EMOM for 10 min

10 hang clean 95/65
Sit ups

*at the top of every min perform cleans, with remaining time do sit ups. Score is total sit-ups. 

Thursday 10 December 2015

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Snatch
5-5-3-3-1-1-1

Isabel
For time:

30 snatch 135/90

Wednesday 9 December 2015

20151209

20 min amrap

50 double unders
21 box jump 24/20
15 pull-up

Tuesday 8 December 2015

20151208

9 min continuous clock

min 0-3 row for cal
min 3-6 max wall ball 20/14
min 6-9 max burpees

Monday 7 December 2015

20151207

7 rounds

11 front squat 135/95
10 push jerk 135/95

Friday 4 December 2015

20151204

For time:
Partners

50 wall ball 20/14
60 dips
50 pull-up
100 walking lunge
100 double unders
800m row

*1 partner working at a time, break up reps however you like

Jan.2016 sign up info



Thursday 3 December 2015

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12 min AMRAP

6 push press
10 box jump
14 toes to bar
20 broad jump

Wednesday 2 December 2015

20151202

25-15-10

overhead squat 95/65
calorie row
kb swing

Tuesday 1 December 2015

20151201

"Scooter"

35 min w/partner

AMRAP 30 min to:

30 double unders
15 pull-up
15 push-up
100m sprint

Last 5 min find 1 rep max partner deadlift

*1 working, 1 resting...Switch when full round is completed

CFBA Christmas party!


Christmas Party!!