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12/12-12/18/16

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

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Lurong Living Challenge Check details and info below…early bird registration ends 12.19.16

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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.

12/12/16 FULL HOUR CLASS. BE PREPARED.

Coaches, burgener, 3min max

1. Snatch 3 @ 60%, @ 65%, 70%, 3 x 3 @ 75%

2. HBBS 3 x 8 @ 70%

-30min to complete 1 & 2, THIS IS NOT A SUPERSET.

3. 4RFTO:

5 MU / 7 SPU & 7SRD

10 Squat Snatches (115/85) / (75/45)

15 BJO (25/20) / (20/14)

-15min cap


-This time cap will be challenging if you scale correctly. Scale down to 3R or lighten the Snatch weight (or switch to PS…SS preferred for squat volume) or Step Up and off.

Happy Birthday Burpee Day Jason!!! (Nighthawk) 

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Happy Birthday Burpee Day Sherra!!!

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12/13/16 FULL CLASS, Be prepared to work.

1. AMRAP 3min:

15 Burpees

15 PC (115/85) / (85/65)

-rest 3min-

AMRAP 3min:

12 Burpees

12 PC (135/95) / (115/85)

-rest 3min-

AMRAP 3min:

9 Burpees

9 PC (155/105) / (135/95)

-Score: total reps

-the idea, if you’re scaling, is to decrease reps while each interval gets heavier.

2. EMOM for 10min:

30 Double Unders / Singles & 6 Deficit HSPU / 6 Kick Ups

3. 2 RNFT:

800m Run / Flat 800

20 GHDSU / Ab Mat Sit Ups

-remaining time in class

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12/14/16 FULL HOUR, BE PREPARED

Coaches: burgener, 3min max

1. C&J 3 + 1 @ 60%, 65%, 70%, 3 x 3 + 1 @ 75%

2. Front Squat 4 x 5 @ 70%

-30min to ramp and complete 1 & 2. THIS IS NOT A SUPERSET.

3. For Time:

3 Rounds Bergeron Beep Test*

50/40 SDLHP (75/55)

3 Rounds Bergeron Beep Test

50/40 SDLHP (75/55)

3 Rounds Bergeron Beep Test

*BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

-cap: 15min

-Scaling options: scale the BBT to 1-2 rounds &/or lighter the load &/or lower SDLHP reps to 30.

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12/15/16 Suggested rest day

1. EMOM for 14min:

Odd: 1 Legless Rope Climb / RC / 6 SRR

Even: 25′ HS Walk / 30 Shoulder Taps / 30 Pike ST

2. 25-Minute Time Cap with a partner.

For Time:

100 Chest-to-Bar Pull-ups / PU
100 Burpees over Bar
100 Pistols / PVC OH Lunges
100 G2OH DB (heavy, your choice)

-Scaling options, scale down to 75 or 50 reps total of each movement. Burpees over bar must be over a bar with plates on either side. Your DB for G2OH should be moderately heavy, don’t be too nice.

-NO PARTITIONING, 1PAT working

Please put DB back safely, one flat row, not stacked on one another.

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12/16/16

1. PICK ONE

a. Snatch 1 x 3 @ 65%, 70%, 75%,

1 x 2 @ 80

3 x 1 @ 85%

-OR-

b. C&J 2 + 1 @ 65%, 70%, 75%, 80%,

3 x 2 + 1 @ 85%

2. HBBS 8 x 3 @ 80%

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

3. “Open 16.4”

AMRAP 13min:

55 DL (225/155) / (135/95)

55 WB (20/14 ) (10/9′)

55 Cal Row / 55 SDLHP (45)

55 HSPU / HRPU

-there’s a catch…we only have two rowers. So, the people who RX this workout get first dibs. People who scale can choose to start this workout at different place (Row, HRPU, DL, WB, or other variations to fit the class) or keep moving by performing the SDLHP. The other option is to do heats. This will make the class last longer and the coach may have to move on to the other class. It’s up to you. Smaller classes are usually early and mid day.

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12/17/16

8:00-10:00am Open Gym

Make the most of your weekend by coming in. The heat will be on so you have no excuse not to get here. Make up a workout you missed, create and perform your own, work on stuff you suck at. Just come in and have fun!

9:00am WOD

This can be a team WOD, class WOD or an individual WOD. You never know until you’re there. Please arrive before 9 to mobilize. Class begins promptly at 9am.

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12/18/16

Rest Day. Prep Day.

The gym will be participating in the Lurong Living Challenge 1/16-2/19/17. It’s a lifestyle and nutritional challenge that’s logged online. There are weekly WOD and lifestyle challenges as well! Early bird registration ends 12/19. Get signed up and join the fun!

Without a challenge, there is not change!

For more information, and to register, click here: Lurong Living Challenge

Make sure to register with CrossFit Fayetteville!

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