THIS Sat (03.30) we will have a “Bring A Guest” friendly WOD
We will need waivers signed prior to start. Help us help you/them :-)
Please comment below, or email me so we can plan accordingly
WOD: Mar 26, 2019
Week 5 Box Squat: 10 x 10 <50%
EMOM/12
1, 4, 7, 10 = 5 MU (or) 10 C2BPU
2, 5, 8, 11 = 5 HSPU (or) :30 hold
3, 6, 9, 12 = 10 WB
WOD: Mar 26, 2019
Week 5 Box Squat: 10 x 10 <50%
EMOM/12
1, 4, 7, 10 = 5 MU (or) 10 C2BPU
2, 5, 8, 11 = 5 HSPU (or) :30 hold
3, 6, 9, 12 = 10 WB
WOD: Mar 25, 2019
There will be no 7a nor 9a session available today
Week 5 Z Press: 10 x 10 <50%
(A) 8:00 single leg work
(B) 8:00 Slingshot/Banded work
(C) 8:00 SB/GHR work
PSA: Mar 24, 2019
Mon = Z Press…Tue = Box Sqt…Thu = 45 Deg IBP…Fri = Sn Grip D/L
Mon 25th: no 7a, no 9a sessions.
WOD: Mar 23, 2019
CFG Open 19.5 w/ Coach Jen & ???
WOD: Mar 22, 2019
Week 4 45 deg IBP: 10 x 5 @ 75% (we will lift E/1:30)
8:00 Rope Work…8:00 H/S Work…8:00 Pistols Work
WOD: Mar 21, 2019
Week 4 Box Squat: 10 x 5 @ 75% (we will lift E/1:30)
Min 1, 4, 7, 10 = 12 TTB
Min 2, 5, 8, 11 = 25 DU
Min 3, 6, 9, 12 = 8 Cleans400m Run as a group Buy In & Cash Out (no clock)
WOD: Mar 19, 2019
Week 4 Z Press: 10 x 5 @ 75% (we will lift E/1:30)
E/1:30 10 reps each movement (A) to (B) to (C)
(A) B/S 135/103
(B) B/P 95/53
(C) D/L 185/143
WOD: Mar 18, 2019
Week 4 Sn Grip D/L: 10 x 5 @ 75% (we will lift E/1:30)
8:00 Ring Work…8:00 Parallette Work…8:00 H/S Work
PSA: Mar 17, 2019
Mon = Sn Grip D/L…Tue = Z Press…Thu = Box Squat…Fri = IBP…Sat = 19.5
WOD: Mar 16, 2019
CFG Open 19.4 w/ Coach Court & ???
WOD: Mar 15, 2019
Week 3 Box Squat: 55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
E/1:30 = P/C + HPC + H/C + Cl (5x total)
2:00 RecoveryE/1:30 = P/S + HPS + H/S + Sn (5x total)
WOD: Mar 14, 2019
Week 3 Z Press: 55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
5 RFTWT: 1000m C2 w/ 1:00 recovery between rounds.
Do not deviate ≥ :20 from Nov 20 5k. Purpose of today is
to work on pacing. Know your time & PACE yourselves.