9-16 WOD

WarmUp
Run or Row 400m
1 Lap Spiderman
2 Rounds
8 PassThru
8 OHS
WarmUp Snatch
1) EMOM8 1 HiHangSnatch + 1 Snatch
2) AMRAP10
5 BurpeePullUp
10 KBS 32/24 kg
20 Lunge
Cool
Group

Excuses or Results

#GetInhere and DON”TGIVEUP! There will be those that do…but not you..NOT THIS TIME.

EatCleanTrainDirty!

#CFSWPLadies-Night-Out3-642x360

NEXT EVENT COMING UP! JOIN US AND BRING A FRIEND..GUYS WELCOME TOO

9-13 – 9-15 WOD

9-15

WarmUp
Run or Row 400m
3 Rounds
:10 HSH
10 KBS 24/16 kg
10 GobletSquat 24/16 kg
1) AMRAP6
10 KBS 24/16 kg
10 WallBall 20/14#
10 HR PushUp
Rest 5:00
2) AMRAP6
10 HangPowerClean 75/45#
10 FrontRackedLunge 75/45#
30 DU
Rest 5:00
3) AMRAP6
5 ManMaker 35/20#
10 TTB
100m Shuttle Run
Cool
Group

9-14 WOD

WarmUp
Row 500m
4 PosBarHang
3 Rounds
8 PushUp
8 SupineRow
8 WallSquat
1) Bench 4×3; Rest :90
2) “Jackie”
Row 1000m
50 Thruster 45/35#
30 PullUp
Cool
Group
9-13 WOD

Sunday:

No Oly today.

CF 101&201 2:00pm
Kidfit: 2:00pm

Need some Recovery ?
Come in and roll and row at 2:00pm.

KIDFIT WARRIOR SPOTLIGHT:

Way to go …12 years old…Sean hits a 10LB PR

105lb BACK SQUAT squat! This kiddo weight 93lbs!

WAY TO GO!

70LB PUSH PRESS 5LB PR!

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