9-1 WOD (upcoming events Sept 12th GooseTakeOver)

Additional Fall hour update:

MWF 9:30am hour is now 9:15am

MWF
11:00am to noon CF
12:30pm -1:00pm Open gym
(experienced athletes only not class lead 12:30-1:00pm).

KidFit Wed at 4:30pm/ Sunday at 2:00pm

GooseTake Over is coming. You will see that the next few weeks will be getting you ALL ready for this FUN in house comp. Get in here!

WarmUp

Run or Row 400m
2 Rounds
6 Inchworm+PushUp
6 FrontSquat
WarmUp C+J


1) EMOM8 1 PowerClean + 1 FrontSquat + 1 Jerk
2) AMRAP12
10 WallBall
10 HangPowerClean 95/65#
10 HR PushUp
Cool
Group

11407203_791762380939355_8000419123066635546_n

8-14 & 8-15 WOD

8-15 NO 9 am WOD Meet us in Hood River for CFSWP DAY OUT.
Waterfront 5-8pm
8 14 WOD
WarmUp
Row 500m
3 Rounds
6 Inchworm+PushUp
9 KBS 24/16 kg
12 GobletSquat 24/16 kg
1) AMRAP5
7 Thruster 95/65#
7 Burpee
Rest 5:00
2) AMRAP5
7 PushPress 95/65#
14 FR Lunge 95/65#
Rest 5:00
3) AMRAP5
14 KB Snatch 24/16 kg
100m Shuttle Run
Cool
Group

8-3-8-7 WOD

8-7 WOD

WarmUp
Row 500m
BandyHam
3 Rounds
6 Inchworm+PushUp
9 KBS 24/16 kg
12 GobletSquat 24/16 kg
WarmUp DeadLift
1) DeadLift find a heavy triple
2) ForTime
Run 400m
15 DeadLift 225/155# (try: 55% of #1)
15 HSPU
Run 400m
9 DeadLift 225/155#
9 HSPU
Run 400m
6 DeadLift 225/155#
6 HSPU
GroupCoolDown

8-6

Calling all CFSWP athletes:
Saturday, August 15at 11:00am
Next Week · 87°F / 60°F Clear
Hood River Waterfront Community Park Association
650 Portway Ave, Hood River, Oregon 97031

Meet and play together on the waterfront, eat at Solstice Restaurant, and wine tasting!

We can meet between 11-noon. You can do some or all and this will be family friendly. Lets get outdoors! The waterfront park has restrooms, (there are showers too!) playground area, swimming area (no pets on beach or swim area). It might be a nice day to fly a kite! If you want more action Big Winds offers rentals and/or classes for paddle boarding or wind surfing.

Please help me spread the word, this is open to all CFSWP Peeps!!

WarmUp
Row 500m
QuickHip
1 Len BearCrawl
1 Len CrabWalk
2 Rounds
6 BootStrapper
:10 HSH
WarmUp PowerSnatch
1) EMOM8 1 SnatchDL + 1 Snatch + 1 OHS
2) 10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
PullUp
RingDip
GroupCoolDown

8-5

WarmUp
Run or Row 400m
1 Len Inchworm
1 Len Spiderman
2 Rounds
6 PassThru
6 OHS
1) PauseBackSquat 5*2; Rest :90
2) AMRAP12
20 WalkingLunge
10 HR PushUp
30 DU
GroupCoolDown

8-4

Happy Birthday Marcia!

WarmUp
Run or Row 600m
Couch
2 Rounds
7 PullUp
7 GobletSquat
1 Lap BearCrawl
1) Take 20:00 to work on skill of choice. Gymnastics, Rope, Oly…
2) 3 Sets
7 PowerClean+PushJerk TnG
9 BurpeeOverTheBar
Sprint 100m (first gate)
RestWalk back
Cool
Group

8-3 WOD

Hey guys 7am Tue/ Thur classes will start mid August. Must RSVP for this class. Stay tuned. This is a test run. If we have a good turn out we will keep classes on schedule for fall. MUST SIGN IN>

WarmUp
Run or Row 600m
2 Rounds
7 PushUp
7 SupineRow
10 Lunge
1) 4 Sets
BenchPress x 3 reps
Rest :90
SupineRow x 6-10 reps
Rest :90
2) 4 Rounds ForTime
10 TTB
15 BoxJump 24/20″
20 WallBall 20/14#
GroupCoolDown

11412361_1030824736930157_1645933986588296693_n