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Training for Wednesday, January 14th

Group Circle/Warm Up Strength 5×5 Strict Pull Ups (least band possible) Skill Hang snatch – technique Workout of the Day 5 Rounds for Time: 5 hang snatch (this means Squat

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Pete’s 42!! Sarah’s 38!! Rosemary 24!! Here’s to a triple birthday WOD!!

CFWS Group Circle/Warm Up – Line Drills Strength 10 minutes to work to a heavy double Push Press Skill 10 minutes HSPU progression/kicking up to the wall Workout of the

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Training for Monday, January 12th

Group Circle/Warm-Up Strength 15 minutes to complete Back squat: 5×3 @ 75% (to calculate the 75%, use your 1RM number from last week) Skill KB Snatch (10 minutes) Workout of

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Training for January, 10 2015

Group Circle/Warm Up Partner Workout of the Day: 20 minute AMRAP of Partner Alternating Rounds: 6 Hang Cleans (135/95) 5 slam balls 4 push up on the barbell *this is

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Training for January 9, 2015

CFWS Group Circle/ Warm-Up Strength: 20 minutes to establish Max Clean Workout of the Day: From ground with the same bar 135/95 7 Rounds for Time: 3 Push Press 6

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Training for January 8, 2015

CFWS Group Circle/Warm Up Strength: 20 minutes to establish 1RM Press Workout of the Day: 4 Rounds for Time: 50 Double Unders/150 Single Unders 14 Front Rack Step-Ups (115/75#) (20/16″)

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Training for January 7, 2015

Group Circle/Warm Up Skill: 15 minutes to establish Max Box Jumps (this means DO NOT STOP, as soon as you stop to break, you are done!) Max Pull ups (any

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Training for January 6, 2015

CFWS Group Circle/Warm Up Strength: 20 minutes to establish 1RM Deadlift Skill: 5 minutes to complete 4 x Max Effort L-Hang from Pull-Up Bar/Rings Workout of the Day: 4 min

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January 5, 2015

Group Circle/Warm Up Strength: 20 minutes to establish 1RM Back Squat Skill: Tabata handstand hold (4 mins total) Workout of the Day: 21-15-9 OH Walking Lunges (45/25) Pull ups/Strict Banded

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Upcoming Holiday Schedule

The upcoming holiday schedule is as follows and is open to ALL LEVELS: December 24th – Last class is at 12pm December 25th – NO CLASSES December 26th – 8am,

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