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Open Gym

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Today:

Open Gym

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Today:

teams of two relay style

20 min amrap

5 Wallball (20,14)
10 Steps Goblet Lunge (alt legs) (53,35)
100m Run

partner who isn’t working holds the plank

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Friday night

 

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Don’t forget that we are going to do a Friday night happy hour at the gym.  Bring some beer and have a few afterward (as long as you have a DD or can drive).  This is supposed to be as simple as possible to just be more social and interact after the workout.  This Friday!!

today:

row 2k

30 clean and jerks(135,95)

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Today:

20 mins to work on an Olympic lift of your choice (snatch/C+J)

*work on it don’t max out

then:

3 rounds

run 400

15 pull-ups

15 Kb swings

 

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Happy Birthday Lindsey Lou Who

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Hey when you see coach Lindsey wish her a happy 29th!!!!

Starting July 1st we will be having a short gymnastics course led by coach Sara.  This course will be on Tuesdays and Sunday’s.  Tuesday’s will be at 6:30-8pm and Sunday’s will be at 12-2.  This course will have 8 total classes.  Sara will focus on developing gymnastics strength such as; pull-ups, stronger and correct push-ups, handstand push-ups, handstand walks and holds, dips on the rings, body levers.   Classes will also include intense focus on mobility.  Sara is not only versed in strength and gymnastics, she will make sure you have the mobility and flexibility to get better at these moves.

Shes has been having free gymnastics classes on Sunday’s so if you’re interested come to the Sunday classes to figure out if this course is for you

REGISTER HERE

TODAY:

15-9-6

Hang Power Cleans (185, 125

Handstand walks or wall walks

Box Jumps

CTB pull-ups

 

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Thinking about doing a Friday evening happy hour at the gym.  I’m going to make it as simple as possible.  BYOB, happy hour starts at the 4:30 class and goes until we’re closed.  So it goes like this…come workout, bring a 6 pack and hang out a little longer than usual at CFW on one given Friday night a month.  Simple and fun.  Next Friday??

 

Today:

Partner AMRAP 25 Minutes

@10\15 minute mark both teammates run 400m

The athlete that begins the 20 reps must complete the 20 reps and you must switch each exercise.
Example Round 1 – Partner 1 does wallball, situps, Pullups, squats and

Partner 2 does KB Swings, jumping lunges, ring dips.

Round 2 would then switch with partner 2 starting with the wallball etc…

20 Wall-ball (20/14) – 10′ Target
20 KB Swings (53/35)
20 Sit-ups
20 Jumping Lunges
20 Pull-ups
20 Ring Dips
20 Squats

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Chipper city

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Today:

Run 800

20 handstand push-ups

20 cleans (135,95)

30 bar over burpees

50 squats

35 kettle bell swings

20 Muscle ups

Run 400

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Today:

1rm jerk

then:

3 rounds

10 thrusters (155,105)

12 ring dips

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Today:

20 minutes for 1rm power snatch

then

21,15,9

power snatch (95,65)

double undes *4x the power snatch reps

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Today:

press 5×5

then

30-20-10

overhead walking lunge (45,25)

toes to bar

 

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