WOD 3/31/17

PRE CLASS WARM UP

3 Rounds

200m Row
10 Stiff Leg DL (45/35)
10 Front Squats (45/35)

STRENGTH

Deadlift – 6×3

METCON

30m EMOM

A: 5 DB Thrusters (35/25)
5 DB Lunges
B: 12 Swings (55/35)
C: 150m Row

** Line up everyone at one side of the mats and work across**
** Don’t drop the DB’s like a punk! **

ADVANCED

30m EMOM

A: 5 DB Thrusters (55/35)
5 DB Lunges
B: 12 Swings (70/55)
C: 150m Row

POST CLASS

Coach Led Banded Stretching


 

Evan and Josh locked and loaded at oly lifting class!! Awesome setup positions for both of them going into the first pull!

WOD 3/30/17

PRE CLASS WARM UP

500m Row, Then:

3 Rounds:

10 Deadlifts (45/35)
10 Muscle Clean
10 Front Squats
10 Push Press

OLYMPIC WEIGHTLIFTING

12m EMOM

Hang Clean
Clean

METCON

15m AMRAP

15 Wallball (20/14)
10 Push Ups
200m Run

ADVANCED

15m AMRAP

15 Wallball (30/20)
10 Ring Dips
200m Run

POST CLASS

Roll Out – Glutes/Hips/Shoulders


 

Made in the USA!

WOD 3/29/17

PRE CLASS WARM UP

400m Jog, Then:
3 Rounds
10 Inchworms
12 Push Ups
15 Mountain Climbers

STRENGTH

Press – 5×3 +1 Push Press

METCON

3 Rounds

500m Row
15 Deadlifts (225/155)
30 Sit Ups
ADVANCED

3 Rounds

500m Row
15 Deadlifts (255/185)
30 Toes to Bar
POST CLASS

Coach Led Stretch
– Shoulders
– Low Back
– Abs


Oscar is a stud! Each year he enters the CrossFit Games Opens with the goal of simply pushing himself out of his comfort zone and improving himself. He doesn’t care about qualifying, impressing anyone, or setting world records, he just wants to be a better person through his activities. In the process, he garners nothing but respect and admiration!

WOD 3/28/17

PRE CLASS WARM UP

1000m Row
30 Air Squats
30 BTN Push Press (45/35)

OLYMPIC LIFTING

10m EMOM

Snatch Complex
– Snatch Deadlift
– Snatch Shrug Pull
– Snatch High Pull
– Snatch

METCON

400m Run, Then:

1 Power Clean (135/95)
10 Burpees
2 Power Cleans
9 Burpees
3 Power Cleans
8 Burpees
-Cont’d-
10 Power Cleans
1 Burpee

400m Run

ADVANCED

400m Run, Then:

1 Power Clean (165/125)
10 Burpees (over bar)
2 Power Cleans
9 Burpees
3 Power Cleans
8 Burpees
-Cont’d-
10 Power Cleans
1 Burpee

400m Run

POST CLASS

Coach Led Banded Stretching


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In case some of you need a list of things to remind you how to “man up”….. if you still think the workouts are easy, you obviously missed last week!!


 

WOD 3/27/17

PRE CLASS

3 Rounds

100m Jog
20 Air Squats
10 Push Ups

STRENGTH

Back Squat – 5×3

METCON

4 Rounds

10 Overhead Squats(95/65)
10 Pull Ups
500m Row

ADVANCED

4 Rounds

10 Overhead Squats(135/95)
10 Pull Ups (CTB)
500m Row

POST CLASS

5m in Squat Position Stretch
Roll Out  – Hips, Low Back, Quads


Total Nutrition Supplements!

CFC’s own AlleyCat is here to remind you we will have Jake Iturralde from Total Nutrition in the house all evening on Monday (3/27) to answer questions about Total Nutrition’s supplements, what they can do for you, and for dietary guidance. Jake’s degree is in nutrition and he is happy to help clients establish a new way of eating and make changes for the better. Jake will be at the gym on a monthly basis, so it’s the perfect opportunity to get dialed in and have him keep tabs on how things are going for you and what you may need to change! Be there and get some knowledge!!!

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