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WOD

Saturday

Glute Shuffles

Saturday WOD – 8am w/ Shay

Intervals – 4 x 2 on 2 off

60 Double Unders

then Max cals on the Bike

Post name and cals to comments.

Open Gym – 9am to 11


Friday

Jim

Team Waterfall WOD – 22 mins

3 Muscle Ups

6 Box Overs

12 KB Swings

24 Slam Ball Marches

200/150m Row

Post teammates and meters to comments.

CFL Spark (5:45am)

-Team Waterfall WOD from above

 


Thursday

Randi

Strength

Clean and Jerk 1-1-1-1-1

Partner Build – 10 mins

8+8 DB Row

8 Banded RDL’s

8+8 DB Push Press

Post weight and partner to comments.

CFL Spark (12:10)

Partner WOD – 14 min AMRAP

5 Cleans

5 Push Jerks

5 Box Jumps

Post parnter and rounds to comments.

 

 


Wednesday

Pat

WOD – Classic CF

10 OH Plate Lunges

15 Plate Facing Burpees

10 OH Lunges

15 Chest to Bar Pullups

10 OH Lunges

10 Plate Facing Burpees

10 OH Lunges

10 Chest to Bar Pullups

10 OH Lunges

5 Plate Facing Burpees

10 OH Lunges

5 Chest to Bar Pullups

Post time to comment.

CFL Spark WOD (5:45am and 12:10)

-Classic CF WOD from above

Box Brief: Wednesday is the day to test your body composition at The Benesere Clinic (Lowham Surgery)  at anytime from 8:30am to 4:30pm.   Tell the ladies that CFL sent you.


Tuesday

Matt

WOD – Intervals

3 x 4 on 4 off

30/20 Bike or Row

then AMRAP (12,10,8)

Ball Slams

Box Overs

Post rounds to comments.

CFL Spark (12:10)

-Interval WOD from above


Monday

Rowing WOD

Strength

Front Squat 3-3-3-3-3

WOD – Burner

20-15-10-5

Hang Power Cleans

Hand Release Push Ups

Post weight and time to comments.

CFL Spark WOD(5:45am and 12:10)

20-15-10-5

Cal Row or Bike

Hang Power Cleans

Hand Release Push Ups

Post time to comments.

Box Brief:  The 2019 CFL Nutrition Challenge starts next week on Monday.  Pick up your packet this week at the front desk.

 

 


Saturday

Kitri

Partner WOD – 8am w. Shay

6 Rounds

Row 40/30 cals

20 Push Presses

15 Pullups

Post partner and time to comments.

Open Gym – 9am to 11


Friday

Ben

Benchmark WOD

“Blood in the Water”

100 Double Unders

50 KB Swings

40 Wall Balls

10 Muscle Ups

40 Wall Balls

50 KB Swings

100 Double Unders

Post time to comments.

CFL Spark (5:45am)

-Benchmark WOD from above


Thursday

Guille

Strength

Clean and Jerks 2-2-2-2-2

Partner WOD – 10 min AMRAP

8 DB Power Cleans

8 DB Walking Lunges

Post weight, partner and rounds to comments.

CFL Spark (12:10)

Partner WOD – 14 min AMRAP

8 DB Power Cleans

8 DB Walking Lunges

Post partner and weight to comments.


Wednesday

Chris

Core WOD – On the min for 24

min 1 – 15 cal Row or Bike

min 2 – 12 + 12 Glute Shuffle

min 3 – 12 Toes to Bar

min 4 – 12 Ball Slams

Post name to comments.

CFL Spark (5:45am and 12:10)

-Core WOD from above


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