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Labor day schedule changes

Labor-Day-2

 

Hello Gang,
I just wanted to let you all know that we will be running a reduced schedule on this upcoming Monday due to labor day. We will have CF classes at:
7:30am
9:30am
and 5pm.
We will then have open gym from 6pm till 8pm. Thank you.

9/3/14

IMG_4333-Edit

Strength: Deadlift find 5RM

Conditioning: 5 rounds for time of…
-400m Run
-30 Wallballs

Competitor: 5min AMRAP of…
-10 TTB
-10 Ring Dips
-10 KBS (24/16)

9/2/14

IMG_4292-Edit

Skill/Volume: 10min EMOM
- 5 HSPU

Conditioning: 20min AMRAP
-400m Run/500m Row
-50 Air Squats
-30 KBS(24/16)

Competitor: Tabata C2B pull-ups

Farewell to Kristen

9/1/14

IMG_4347-Edit

 

 

Yesterday, our good friend and coach, Kristen Toth, departed with her family on her journey back to Africa. Her attentive coaching and kind words will be missed by all of us and we wish her the best as she makes a new home in the Congo.
Kristen: your year with us went by too quickly but we are grateful to have been able to host you and your family. You’ll always be a part of the gym and we hope you come back to visit soon.

 

Strength: Steadily work up to your 2RM Pause Front Squat

Conditioning: 4 rounds for time…
-10 Squat Cleans (115/75)
-20 Walking Lunges
-20 Alt Dumbbell Snatch (40/25)

Competitor: Snatch, work up to your 1RM. Try to find max within 8-12 sets at one rep a set

8/30/14

 

WOD: 24min ARMAP – 4 person team (2 male/2 female)
Alternating each round
-30 Double Unders
-15 Snatches (75/55)

8/29/14

Strength: 1RM Bench Press

Conditioning: 10min AMRAP
-2 Legless rope climbs
-12 Double kettlebell front racked walking lunges (24/16)

Competitor: FindĀ 1RM Thruster

8/28/14

 

Strength: 800m Farmers Carry
*every time you set your kettlebell/dumbbell down – 15 pushup penalty

Conditioning: 12min AMRAP of…
-4 Front Squats(135/95)
-Run 200m
-8 Front Squats
-Run 200m
-12 Front Squats
and so on…

Competitor:1 Snatch Pull + 1 Hang Snatch + 1 OHS – max for the day

8/27/14

 

Volume: 1 mile timed run

Conditioning: 5 round for time of…
-50 Double Unders
-20 Wall Balls

Competitor:
1 set max handstand walk

8/26/14

Chris Baldwin goodbye WOD-3209-Edit

Strength: C&J 5×1 @ 85%

Conditioning: One round for time
-10 HSPU
-15 Deadlift (225/175)
-25 Box Jumps
-50 Pullups
-100 Double Unders
-400m Run

Competitor: Back Squat 3×1@90%

8/25/14

Strength: Snatch 3×1@90%

Conditioning: 15min AMRAP
-10 Burpees
-10 T2B
-10 Air Squats

Competitor: 2k Row – Every 250m hop off and do 15 burpees

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