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WOD

Wednesday

Johnna

WOD – Classic CF

15 min AMRAP

10 Push Presses

10 KB Swings

10 Box Jumps

Post rounds to comments.

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

-Classic CF WOD from above

CFL Evolve (11am)

-Classic CF WOD from above


Tuesday

Adam

WOD – Engine Builder – On the 4 for 20

20/15 Row or Bike

20 DB Snatches

20 Plate Squats

Post rounds completed to comments.

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

-Engine Builder from above


Monday

Nik

Veterans Day WOD

“Armistice”

11 min AMRAP

11 Power Cleans

11 Burpee Bar Overs

19 Deadlifts

18 Pullups

Post rounds to comments.

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

-Veterans Day WOD from above

Box Breif:

– Normal schedule for Veterans Day.

-Thanks to everyone who donated to our Barbell for Boobs fundraiser. We were able to surpass our goal of $500! The “staff” jar was the winner. Check the whiteboard for the 100 burpee scores. ($10 donation to try to beat the coaches on the 100 burpee challenge)


Saturday

Tina

Saturday WOD – 8am w/ Shay

3 Rounds

40 Double Unders

30 Plate Snatches

20/15 cal Bike

10 Burpees

Post time to comments.

Open Gym – 9am to 11


Friday

Randi

CF Open WOD 20.5

40 Muscle Ups

80 cal Row

120 Wall Balls

-partition as necessary

Post time or reps to comments.

CFL Spark (5:45am)

-CF Open WOD from above

CFL Evolve (11am)

14 min AMRAP

20 cal Row or Bike

10 Air Squats

20 DB Snatches

Box Brief: Friday will be the last day for our Barbell for Boobs fundraiser. The standings are tight but it looks like all four of the coaches will be doing burpees. Because of the CF Open we have decided to postpone the burpees until Sunday at noon. Pat will be streaming it live on his facebook account and all spectators are welcome.


Thursday

jj

Skill

Kendrick Farris Drills – Clean & Jerk

Strength

Clean & Jerk 1-1-1-1-1

Post weight to comments.

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

5 Rounds

5 Power Clean and Jerks

7 Toes to Bar

14 Box Overs


Wednesday

Jason

Core WOD – 24 mins

15/12 cal Row or Bike

12 Ball Slams

12+12 Glute Shuffle

3/2 Rope Climbs

Post name to comments.

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

-Core WOD from above

CFL Evolve (11am)

-24 min Core WOD


Monday

Era

WOD – Classic CF

5 Rounds

50 Double Unders

8+8 DB Push Press

10 Deadlifts

-Rest 1 min

Post time to comments.

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

-Classic CF WOD from above


Monday

Kevin

Strength

Front Squat 1-1-1-1-1

WOD – Burner – 7 min AMRAP

10 KB Swings

8 Burpees

6 Chest to Bar Pullups

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

14 min AMRAP

30 KB Swings

20 Wall Balls

10 Chest to Bar Pullups

20 Burpees

30/20 cal Row or Bike



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