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6/27-7/4/16

Class: 5:30, 6:30, 8:30am (MWF), 12:30, 4:30, 5:30, 6:30pm

WATER: Please make sure you leave some change to pay for any waters taken from the fridge at the gym or donate a case every few weeks. We don’t try to make a profit off water, we just try to cover cost.

New cycle: more power lifts at heavier weights (assuming your mechanics are where they should be) and incorporating more gymnastics. We will have longer met cons T/Th and as always, a Team WOD Saturdays.

 

6/27/16

1a. 3 x ME Chest to Wall Handstand Hold

-scale: regular hand hold or a headstand hold with a focus on the hollow position

1b. 3 x ME Hollow Body Hold

-focus on the perfect hollow body position

-15min to ramp and complete, rest as needed between sets to ensure a true Max Effort

2. 5 x 2 HBBS, HAP

-Ideally, these will be well over 80% of your 1RM. You may ascend each set but all working sets are to be heavy.

-Newer athletes: 5 x 3 working mechanics

-20min to ramp and complete

3. AMRAP 7min:

20 Double Unders / 40 singles

7 HSPU / Pike Push Ups

 

Details at GymnasticsWOD

6/28/16

Burgener: Power Clean, 5min (bar or PVC) to work the High Hang, Hang, Low Hang and full positions and hit the perfect angles

1. EMOM 6min: 1PC + 1 HPC + 1 HHPC

-10min to instruct and ramp

2. “Nicole”

AMRAP 20min:

400m Run

ME Pull Ups

-pull ups may be of any variation…do not add extra bands so you can complete more pull ups, use your usual band set up.

-Score: total pull ups completed

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6/29/16

1. 3 x 10 Pistols, alternating, 8min

-scale: pistols to a target or step ups with the knee above hip crease without the back leg assisting in the extension

2. 8min to establish ME Box Jump

3. 5 x 2 FS, HAP, 20min

-All sets should be above 80% of 1RM assuming correct mechanics, ascending is permitted.

-Newer athletes: 5 x 3 working mechanics

4. Tabata: Squats

immediately followed by ME Run

-Score: lowest set of complete squats in one interval & distance covered

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6/30/16

1. 2 person TEAM WOD:

Buy in: 1000m Row or Run

-then-

3RO:

20m Wheel Barrow

20m Bear Crawl*

20m Buddy Carry

-then-

Buy Out: 1000m Row or Run

*one partner works while the other partner holds a plank, then switch (both will complete a 20m bear crawl per round)

-30min cap

2. Remaining time: Mobility. There will will be a list of HEAVILY SUGGESTED mobility. We all have issues some where in our mechanics and we need time to focus on opening those areas up. Use your time wisely.

HAPPY BIRTHDAY BURPEE DAY MATT!!

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7/1/16

1. 3 x ME Plank Holds, if you can do more than 5min…add a weight

-10min

2. Rope Climb Workshop!

-wear tall socks and bring a pair of sweat pants/tights. The rope usually eats a few legs when learning the best form.

-10min

3. 5 x 2 DL, HAP, 18min

-all sets should be well over 85%, NO BOUNCING or dropping from the top…not even on the last rep.

-New athletes: 5 x 3 at a lighter weight working form!

4. 5RFTO:

5 Strict Pull Ups

5-10m Sprints

5 T2B

-10min cap, less than 2min a round

-scale: if you can do BW SPU, scale to fit you! use a band if needed but NO KIPPING. 5 attempted T2B if you don’t have them.

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7/2/16

Open Gym 8:00-10:00am

Team WOD 9:00am

Use open gym to your advantage or come join us for a team wod! Either way, come get a WOD in!

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7/3/16

Rest Day / Meal Prep Day

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7/4/16

To Be determined…if you’ll be in town, post on our FB CFF members only page. This may persuade my decision.