teams of two relay style
20 min amrap
5 Wallball (20,14)
10 Steps Goblet Lunge (alt legs) (53,35)
partner who isn’t working holds the plank
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!!
30 clean and jerks(135,95)
20 mins to work on an Olympic lift of your choice (snatch/C+J)
*work on it don’t max out
15 Kb swings
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
Hang Power Cleans (185, 125
Handstand walks or wall walks
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??
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 Jumping Lunges
20 Ring Dips
20 handstand push-ups
20 cleans (135,95)
30 bar over burpees
35 kettle bell swings
20 Muscle ups
20 minutes for 1rm power snatch
power snatch (95,65)
double undes *4x the power snatch reps