July.28.16

Congrats to all of our Promoting Athletes! Great Job and keep up the hard work!

 

CF WOD:

1-1-1-1-1 of the following complex:

2 Position Clean + Split Jerk

*Clean = High hang + hang

65-70%

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4 rounds for time of:

20 Row (calories)s

Handstand Walk, 15 m

10 Shoulder-to-Overheads, 165/110 lbs

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Extra:

Banded Plank Hold 3x 45 sec

July.27.16

Marg’s & Yoga + PROMO ceremony Tonight!!

Come relax with some yoga and marg’s then directly following make sure to support your fellow athletes promote to the next level of CF.

**Paddleboarding – please sign up if you plan on going Paddleboarding. Only 2 people have signed up besides coaches. The trip will be cancelled if nobody signs up!

CF WOD:

21-15-9-6-3 reps, for time of:

Squat Clean, 95/65 lbs

*All sets must be unbroken.

If drop bar on set -must complete 7 burpees

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Muscle Up & HSPU work

*Accumulate 30 MU &

50 HSPU

July.25.16

Happy Monday!! THIS WEEK:

  • Testing Ends Tuesday 26th
  • Margaritas & YOGA!! Wednesday 27th @5:30pm before promo
  • Promotion Ceremony WEDNESDAY 27th @6:30pm
  • Saturday 30th Paddle Boarding in Shaver Lake! Sign Up TODAY!

CF WOD:

2 Position Snatch (15 min)

1-1-1-1-1

*Use the heaviest weight you can for each set.
Rest as needed between sets.
*High hang + hang – 65-70%

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-OR-Testing:

“Any missed Testing sections or movements”

——-

5 rounds for time of: (25cap)

25 Burpees

25 Box Jump Overs, 24/20 in

25 Medicine Ball Cleans, 20/14 lbs

*Goal: Sub 25 min

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-OR-

“Jackie” Or “Cindy”