• #
  • #
  • #
12/5-12/11/16

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

WOD Tracking Software: We will be utilizing Train Heroic. Eventually (VERY SOON), we will be posting WODs on Train Heroic only. The app is FREE for you to use! You can also use it on a desktop. Please download it and set up your account asap! It’s user friendly and will help us, as CFF, get stronger and faster. This software tracks everything and tells you what weights to use when pulling from percentages and when you hit PRs!

CODE: leavenothing

IMG_8398

Car Decals $3. Pick one up any time you’re at the gym.

15192599_10102388972152657_408726535081945517_n

Christmas Classes: We will have:

12/23 5:30, 6:30, 8:30am, 12:40pm ONLY

12/24 Closed

12/25 Closed, Merry Christmas!

12/26 Open Gym 9:00-11:00am & 4:00-6:00pm ONLY

-All other class times will still go as normal.

12/5/16

-Full hour class

-Coaches: Burgener 3min max

1. Snatch 1 x 3 @ 60%, 65%

3 x 3 @ 70%

-15min

2a. Snatch Pull 4 x 3 @ 85% of 1RM

2b. HBBS 4 x 8 @ 65% of 1RM

-20min to ramp and complete both. Rest when needed.

3. AMRAP 15min:

30 Double Unders / 60 Singles

15 PC (135/95) / (95/65)

30 Double Unders / 60 Singles

15 T2B / Sit Ups

FullSizeRender-61

12/6/16

1. “Freedom Sauce”

AMRAP 3min:

21 OHS (95/65) / (45/35)

21 Burpees over Bar

-Rest 3min-

AMRAP 3min:

18 OHS (115/80) / (65/55)

18 Burpees over Bar

-Rest 3min-

AMRAP 3min:

15 OHS (135/95) / (85/75)

15 Burpees over Bar

-Rest 3min-

AMRAP 3min:

12 OHS (155/105) / (105/95)

12 Burpees over Bar

-Scale from OHS to FS if mobility and/or mechanics are an issue.

-Score: total reps

2. **BONUS**

Choose one of the following & superset with equal number of GHDSU/Ab mat SU:

a.  4 x 15 unbroken Kipping HSPU

b.  6 x 9 unbroken kipping HSPU

c. 4 x 15 Pike Push Ups

d. 6 x 9 Pike Push Ups

Rest 1 minute between sets

-remaining time in class to complete

FullSizeRender-62

12/7/16

-FULL HOUR

-Coaches: Burgener, 3min max

1. C & J 3 + 1 @ 60%, 65%

4 x 3 + 1 @ 70%

~12-15min

2. Front Squats 4 x 5 @ 65%

~12-15min

-25min to ramp and complete both (THIS IS NOT A SUPERSET)

3. For Time

10-9-8-7-6-5-4-3-2-1:

HPC + PJ* (135/95) / (95/65)

*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then set the bar down – that is set one.  Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar – that is set 2.

-This is for time, so rest as little as you need to complete each UB.

-If you rest during a set (putting the bar on the ground before you’ve completed the set you’re on) = 1 lap around the inside of the gym

-Cap: 15min

FullSizeRender 3

12/8/16

Suggested Rest Day

“12 Days of Christmas”

1 Deadlift (225/150)

2 Burpees

3 Pull ups

4 Push ups

5 Toes to bar / HKR

6 Shoulder to overhead (135/95) / (95/65)

7 Box Jumps / Step Ups

8 Lunges, stationary

9 Sit ups

10 Ring Rows

11 KB Swings (53/35)

12 Front Squats (135/95) / (95/65)

-Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

-Scale to fit you to keep you moving. The heavy should be at S2OH and the DL. Everything else should be movable with little rest. Transition quickly!

-Set up for this WOD quickly and try to share bars with another person.

FullSizeRender-63

12/9/16

-Coaches, Burgener, 3min max

1. Snatch

1 x 3 @ 65%, 70%, 75%

3 x 1 @ 80%

OR

1. C&J 2 + 1 @ 65%, 70%, 75%

1 x 1 + 1 @ 80%

2. HBBS 3 x 8 @ 75%

-35min to ramp and complete 1 & 2. THIS IS NOT A SUPERSET.

3. 3RFTO:

25 SDLHP (75/55) / (45/35)

25 WB (20/14)

25 C2B PU / PU

-cap: 15min

FullSizeRender-60

12/10/16

Open Gym 8:00-10:00am

Come in and work on your weaknesses! You can make up a WOD you missed from this week or create your own. Come in and start your weekend off on the right foot…when was the last time you worked rope climbs?

WOD @ 9am

This runs like a normal class. Arrive before 9 to mobilize! At 9, we will begin the warm up and WOD.

TOTH volunteers, please pick up your thank you card if you haven’t already!

IMG_8585

12/11/16

Rest Day. Meal Prep Day.

Challenge: use veggies for your breakfast carbs this week.

15219976_10102402107339637_1959531908398092112_n