12/28 & 12/29 WOD

Who wants to do the World Wide WOD /Garage Games officially again this year? Jan 10th. Same workouts as last year. Can you crush your previous time! Scaled, RX, master divisions. Compete at the CFSWP box and compare your score globally.
http://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2015/

 

12/29

WarmUp
Run or Row 400m
3 Rounds
8 SupineRow
8 PushUp
8 WallSquat

1) BenchPress 4×5; Rest as needed

2) AMRAP10
12 DeadLift 95/65#
9 HangPowerClean 95/65#
6 PushPress 95/65#

Cool
RestWalk 200m
Roll / Smash Pec

12/ 28 WOD

1pm kidfit

2pm TEAM

2pm Getting Started- team today!

no Oly today!

Holiday schedule:

Thursday closed am open for 5:30pm & 6:30pm class only! Who is coming in for New Year workout?

 

 

12/24 – 12/27

12/24 closed -Happy Holidays-
12/25 closed
12/26 see you at 5:30pm

12/27 9am CF Burn/Endurance no Restore yoga at 10:15

Jan 1st – Feb 1st Clean eating challenge

Our gift to you…100 burpees for time.
Post time to comments.

12/19 – 12/23 WOD

 

12/19 Surprise WOD!

12/20 CFBurn w/Huston & 2/19 Restore Saturdays with Lily at 10:15.

12/21 X-mas WOD – 12 Days Of Christmas: Wod/Paleo treat to share/toast. Beginners go at 2pm. White Elephant gift is optional- up to $20.

12/22

WarmUp
Run or Row 400m
4 PositionBarHang
3 Rounds
:10 HSH
7 PushUp
14 Lunge

1) ShoulderPress
Set 1 x 5 reps
Set 2 x 3 reps
Set 3 x 1 rep
Set 4 x 5 reps
Set 5 x 3 reps
Set 6 x 1 rep
** Go heavier in the second wave

2) AMRAP12
10 HR PushUp
10 KBS 24/16 kg
10 BoxJump 24/20″

Cool
RestWalk 200m
Roll

12/23 Fran or Tabata

12/18 WOD

WarmUp
Run or Row 400m
BandyHam+QuickHip
3 Rounds
7 PushUp
7 StrictTTB
14 Lunge+Twist
WarmUp DeadLift
1) EMOM7 DeadLift x 3 Reps @60-70% of 1RM
2) “Karen”
ForTime
150 WallBalls 20/14#
Cool
Roll

CFBurn (9am, 6:30pm)

CFSWP Holiday Schedule:

CFSWP Holiday Schedule:

12/21 Sunday-”12 Days of Christmas WOD” 3:00pm (bring your favorite paleo holiday treat to share, feel free to wear festive clothing or your X-mas ugly sweater, white elephant gift up to $20).

12/24 Closed
12/25 Closed
12/26 Open for the 5:30pm class12/27 no yoga

12/31 Regular schedule with no 6:30pm class
1/1 Open for 5:30pm and 6:30pm class

 

Dec special: $135  3x a week CF, pay monthly – 1 year annual agreement. not valid with other promotions.

 

12/17 WOD

WarmUp
Row 500m
1 Lap Spiderman
2 Rounds
6 WallSquat
6 PullUp
WarmUp BackSquat

1) 5×2 PauseBackSquat; Rest as needed
** 3 second pause rock bottom

2) ForTime
Row 1000m
50 KB Snatch 16/8 kg
Row 750m
35 KB Snatch 16/8 kg
Row 500m
20 KB Snatch 16/8 kg

Cool
Couch
Roll

12/16 WOD

WarmUp
Run or Row 600m
Couch
3 Rounds
7 Inchworm+PushUp
7 SupineRow
7 FrontSquat (bb)

1) AMRAP6
7 DeadLift 225/155#
7 HSPU
21 DoubleUnder
Rest 3:00

2) AMRAP6
3 MuscleUp (scale: 6 C2B)
9 KBS 32/24 kg
12 WallBall 20/14#
Rest 3:00

3) AMRAP6
3 ManMaker 35/20#
9 TTB
50m ShuttleRun

Cool
RestWalk 400m
Roll

CF Burn 9:00am and 6:30pm

12/15 WOD

Ready to take your passion for fitness to the next level? Actively recruiting for a dynamic certified level 1 coach to join our outstanding CFSWP team!

Monday:

WarmUp
Run or Row 400m
Bandy OH Shoulder
3 Rounds
:10 HSH
7 PullUp
7 PushUp
10 Squat

1) 4 Sets
ShoulderPress x 3 reps
Rest :60
StrictPullUp x MaxReps-1
Rest :60

2) 5 Rounds ForTime
5 PowerClean 165/105#
10 Burpee

Cool
RestWalk 200m
Roll

12/13 WOD & 12/14 WOD

Saturday

For time:

Row 1,000 meters
30 dips
sumo deadlift high-pulls, 30 reps 95#/65#
30 handstand push-ups
power snatches, 30 reps 95#/65#
30 burpees
30 pull-ups
thrusters, 30 reps 95#/65#

Sunday:
2:00pm CrossFit 101
2:00pm Oly

2:00pm&3:00pm open gym

12-10 WOD

WarmUp
2 Rounds
Row 300m
1 Len Inchworm
1 Len Spiderman
2 Rounds
6 WallSquat
6 PullUp
WarmUp BackSquat

1) 5×3 PauseBackSquat; Rest as needed
** 3 second pause rock bottom

2) ForTime
Row 1K
20 ManMaker 35/20#
Run 800m

Cool
Roll