10/31/14: Friday: Halloween, Don’t forget to wear your costume to WOD in today.

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Skill: 10 Minute AMRAP

Unbroken DU Sets: 5, 10, 15, 20, 25……

WOD: 5 Rounds

In 2 Minutes:
20 Wall Balls (20/16)
ME Plate Facing Burpees
1 Minute Rest

Score is total number of Burpees

10/30/14: Thursday: OLY Club at 6:30pm

Strength: 7/13’s Squat Cycle Week 3 Day 2

Please Download and Enter your 1RM Front Squat to find your Percentages before you come to class. Thank you

7-13s 10 week Squat Cycle

WOD: 12 Minute Climbing Ladder

10 – Air Squats
5 – Pull Ups
5 – KBS (70/55)

*Add 1 Pull Up/KBS each Round
* Air Squats stay the same each round

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10/29/14: Wednesday: Fundamentals Class at 6:30pm

Strength: Find a 1RM Bench Press

-Then-

5×10 @ 50%

WOD: Hero “Griff”

800m – Run
400m – Backwards Run
800m – Run
400m – Backwards Run

Accessory Work:

1×100 Banded Pull Aparts
1×100 Tricep Extensions

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10/28/14: Tuesday: OLY Club at 6:30pm

Strength: In 12 Minutes – Find a 1RM Jerk

WOD: 15 Minute EMOM

1: 5 Jerks @ 75% of 1RM
2: 3/2 Rope Climbs
3: ME T2B

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10/27/14: Monday: New Fundamentals Begins

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Congrats to everyone from CFTC that came out and competed this weekend at Iron Curtain. CFTC even managed to bring home some hardware.

Strength: 7/13’s Squat Cycle Week 3 Day 1

Please Download and Enter your 1RM Front Squat to find your Percentages before you come to class. Thank you

7-13s 10 week Squat Cycle

WOD: 10 Minute AMRAP

9 – Power Cleans (155/105)
5 – MU’s
15 – Power Cleans
5 – MU’s
21 – Power Cleans
5 – MU’s

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