Monday, 7/18/22


Monday:

A.

1 set:

Max back squats @ 100%

B.

15 Minute AMRAP:

25/20 Calorie row

20 Weighted walking lunges

15 Pull ups

Tuesday:

Strict press:

3x5 @ x331 TEMPO (heavier than last week)

(Fast up, 3 second pause, 3 seconds down, 1 seconds pause)

B.

For times:

50 Burpees over bar

Rest 2 minutes

30 Thrusters (95/65) *pause

Rest 2 minutes

40/30 Calories

Rest 2 minutes

30 Clean and jerks (95/65)

Wednesday:

3 Rounds:

:20 L-sit

20 KB swings

20 Bounding box jumps

4 Rounds for time:

30 Sit ups

15 Chin ups

15 Calories

Thursday:

100 Push ups

*each time you break, stop and run 100m

Friday:

For time:

10 Minute AMRAP:

200m run

7 Hang squat snatches (95/65)

7 burpees over bar

Rest 5 Minutes

10 Minute AMRAP:

200m run

14 hang squat clean thrusters (95/65)

WednEsday, 7/13/22

BINGO…IS…COMING!

CF516 Bingo starts August 1st through the 31st.

More details to follow 😃😃

Wednesday:

3 Rounds:

:20 L-sit

20 KB swings

20 Bounding box jumps

5 Rounds for time: (faster than last week!!)

20/15 Calories

20 KB swings

Thursday:

100 Calories (Any machine)

*At the tops of every minute stop and complete 20 V ups

**Workout starts with V ups

Friday:

3 Sets:

20 Weighted walking lunges

4 Rounds:

400m run

12 OHS (115/80)

24 Pull ups

Tuesday, 7/11/22

Reminders:

* Please pre-sign up a head of time so the coaches have an accurate head count for preparation.

* Please find or reach out to Tina for any questions regarding memberships & payments

* If you ever have any questions about supplements pull aside any Coach after class and they will be more than happy to explain which is best for your goals.

* Lastly, we made sure to get some extra apparel with our last order in case anyone missed out or just wanted one of the other ones we ordered.

Just ask a coach and they will get you whatever you need.

Tuesday:

Strict press:

3x5 @ x331 TEMPO (heavier than last week)

(Fast up, 3 second pause, 3 seconds down, 1 seconds pause)

B.

For time:

100 Double unders

Right into,

20 Wall balls

10 Burpees

18 Wall balls

8 Burpees

16 Wall balls

6 Burpees

14 Wall balls

4 Burpees

12 Wall balls

2 Burpees

Wednesday:

3 Rounds:

:20 L-sit

20 KB swings

20 Bounding box jumps

5 Rounds for time: (faster than last week!!)

20/15 Calories

20 KB swings

Thursday:

100 Calories (Any machine)

*At the tops of every minute stop and complete 20 V ups

**Workout starts with V ups

Friday:

3 Sets:

20 Weighted walking lunges

4 Rounds:

400m run

12 OHS (115/80)

24 Pull ups

Monday, 7/11/22

Reminders:

* Please pre-sign up a head of time so the coaches have an accurate head count for preparation.

* Please find or reach out to Tina for any questions regarding memberships & payments

* If you ever have any questions about supplements pull aside any Coach after class and they will be more than happy to explain which is best for your goals.

* Lastly, we made sure to get some extra apparel with our last order in case anyone missed out or just wanted one of the other ones we ordered.

Just ask a coach and they will get you whatever you need.

Monday:

A.

Max back squats @85%

Rest 3 minutes

Max back squats @80%

B.

4 Rounds for time:

200m run

20 Push ups

10 Power cleans (135/95)

Tuesday:

Strict press:

3x5 @ x331 TEMPO (heavier than last week)

(Fast up, 3 second pause, 3 seconds down, 1 seconds pause)

B.

For time:

100 Double unders

Right into,

20 Wall balls

10 Burpees

18 Wall balls

8 Burpees

16 Wall balls

6 Burpees

14 Wall balls

4 Burpees

12 Wall balls

2 Burpees

Wednesday:

3 Rounds:

:20 L-sit

20 KB swings

20 Bounding box jumps

5 Rounds for time: (faster than last week!!)

20/15 Calories

20 KB swings

Thursday:

100 Calories (Any machine)

*At the tops of every minute stop and complete 20 V ups

**Workout starts with V ups

Friday:

3 Sets:

20 Weighted walking lunges

4 Rounds:

400m run

12 OHS (115/80)

24 Pull ups

Monday, 7/4/22 🇺🇸🇺🇸

Happy Independence Day everybody!!

A few announcements and reminders for this week.

Mondays July 4th schedule:

8am class

9:30 class

-please sign up a head of time if you can so we have an accurate head count.

* Any questions regarding memberships & payments are answered by Tina.

* If you ever have any questions about supplements pull aside any Coach after class and they will be more than happy to explain which is best for your goals.

* Lastly, we made sure to get some extra apparel with our last order in case anyone missed out or just wanted one of the other ones we ordered.

Just ask a coach and they will get you whatever you need.

Monday:

A.

25 Minute AMRAP:

100m run

10 Push presses (115/80) *Pause

10 KB swings

10 Box jumps

Tuesday:

Strict press:

3x5 @ x131 TEMPO (heavier than last week)

(Fast up, pause, 3 seconds down, pause)

5 Rounds for time:

15/10 Calories

15 Pull ups

7 Front squats (185/135)

Wednesday:

3 Rounds:

:30 Handstand hold

30 crunches

60 seconds max double unders

5 Rounds for time: (faster than last week)

20/15 Calories

20 KB swings

Thursday:

50-40-30-20-10

Calories (Any machine)

Sit ups

Friday:

Deadlift: (increase reps from last week)

60 seconds max dead lifts @ 100%

Rest 2 minutes

45 seconds max dead lifts @ 85%

Rest 2 Minutes

30 second max dead lifts @ 70%

15 Minute AMRAP:

9 Burpees

7 TTB

5 Hang squat snatches (95/65)

Monday, 6/26/22

Monday:

A.

Back squats:

3 back squat @100% of 3RM

Then,

1 set:

Max reps at 80% of 3RM

B.

10 Minute AMRAP:

10 Clean and jerks (95/65) *Pause

20 Wall balls

Tuesday:

Strict press:

3x5 @ x131 TEMPO

(Fast up, pause, 3 seconds down, pause)

5 Rounds for time:

200m run

15 Pull ups

15 Thrusters (65/45) *pause (goal is unbroken ea. rd)

Wednesday:

3 Rounds:

:30 Handstand hold

30 crunches

60 seconds max double unders

5 Rounds for time:

20/15 Calories

20 KB swings

Thursday:

3 Rounds for total calories: (different machine each round)

7 Minutes max calories

3 minutes rest

Friday:

Deadlift:

60 seconds max dead lifts @ 100%

Rest 2 minutes

45 seconds max dead lifts @ 85%

Rest 2 Minutes

30 second max dead lifts @ 70%

15 Minute AMRAP:

5 Hang squat snatches (95/65)

5 Burpees over bar

5 Toes to bar

Monday, 6/20/22

Hey everyone summer shirt orders will be in this week. So keep an eye out!!!

Monday:

EMOM x 10

1 back squat @100% if 3RM

Right into

EMOM x 10

1 power clean @ 65-70% of 3RM back squat

Right into

EMOM as long as possible (caped at 10 minutes)

12/9 Calories any machine

Tuesday:

Build to a 1RM strict press

2 Rounds for time:

800m run go

30 Pull ups

15 Thrusters (115/80)

Wednesday:

3 Rounds:

:30 Handstand hold

30 crunches

60 seconds max double unders

For time:

5 Rounds:

5 S2OH (165/110) *PAUSE

10 Burpees

  • Rest 3 minutes then,

50 Calories on any machine for time:

Thursday:

3 Rounds for time:

1k row/ Bike 50-40 Cals/ 1k ski

40 Sit ups

20 Chin ups

Friday:

Deadlift:

90 seconds max reps @ 95%

Rest 2 Minutes

60 seconds max reps @ 85%

For time:

10 Thrusters (135/95)

50 Double unders

8 Thrusters

40 Double unders

6Thrusters

30 Double unders

4 Thrusters

20 Double unders

2 Thrusters (135/95)

10 Double unders

Monday, 6/6/22

Monday:

A.

10 Minute EMOM

2 back squats @ 90% of 3RM

B.

16 Minute EMOM

Odd: 10/7 Calories

Even: 2 rounds of:

1 squat clean (155/105)

2 Burpees over bar

Tuesday:

A.

3 Rounds:

20 Banded tri ext

20 strict presses (empty barbell)

12 Narrow grip push ups

B.

For time:

120 Sit ups

60 Wall balls

60 KB swings

Wednesday:

5 Rounds for time:

10 Chin ups

10 S2OH (135/95) *pause

10 Box jumps

Thursday:

A.

Weighted walking lunges

3x20

B.

Build to heavy 1RM front squat

C.

E3MOM x 5

20 sec max calories on Bike

Friday:

Deadlift: pronated grip

5x5 @ 85-90% of 1RM

4 Rounds for time:

200m run

20 DB snatches

20 Plank to push ups

wednesday, 6/1/22

Wednesday:

A.

3 Rounds for time:

15 Burpees

15 Toes to bar

B.

15 Minute AMRAP:

12 S2OH (115/80) *1 sec pause

12 Box jumps

200M run

Thursday:

A.

3 Rounds:

30 second Handstand hold

30 crunches

30 Single jump ropes on each leg

B.

EMOM x 16 minutes

Odd: 10 Lateral burpees over bar

Even: 1 squat snatch

Friday:

A.

3 Sets:

18 weighted walking lunges

B.

16 Minute AMRAP:

15/11 Calories

15 DB snatches

30 Double unders

Tuesday, 5/31/22

Tuesday:

A.

For quality:

21-15-9

Banded Tricep extension

Arnold press

Push up

B.

2 Rounds for time:

30 KB swings

30 Wall balls

60 Sit ups

Wednesday:

A.

3 Rounds for time:

15 Burpees

15 Toes to bar

B.

15 Minute AMRAP:

12 S2OH (115/80) *1 sec pause

12 Box jumps

200M run

Thursday:

A.

3 Rounds:

30 second Handstand hold

30 crunches

30 Single jump ropes on each leg

B.

EMOM x 16 minutes

Odd: 10 Lateral burpees over bar

Even: 1 squat snatch

Friday:

A.

3 Sets:

18 weighted walking lunges

B.

16 Minute AMRAP:

15/11 Calories

15 DB snatches

30 Double unders

Memorial Day 2022

We are so grateful to have everyone come out and pay respects to the fallen men and women fighting to keep evil from our doorsteps.

As a reminder, our 12th Annual Memorial Day Murph will start at 9am sharp so we encourage all of you to please show a just a it early today.

There will be food, drinks…and ice baths afterwards!

We are so excited for this years Murph!

A lot of new additions to this years event that we can’t wait to share.

Remember, next Monday’s event is a longer workout so we will be starting at 9am sharp. Please be there 10 min early to ensure we are all there and ready to start warming up by 9am sharp.

Can’t wait to have you all There!!

Tuesday:

Thursday:

A.

3 Rounds:

30 second Handstand hold

30 crunches

30 Single jump ropes on each leg

B.

EMOM x 16 minutes

Odd: 12/9 Calories

Even: 1 squat clean thruster

Friday:

A.

3 Sets:

16 weighted walking lunges

B.

For time:

30 Burpees

Right into,

3 Rounds of:

12 Pull ups

12 KB swings

12 Box jumps

finish with,

30 Burpees

Monday, 5/23/22

We are so excited for this years Murph!

A lot of new additions to this years event that we can’t wait to share.

Remember, next Monday’s event is a longer workout so we will be starting at 9am sharp. Please be there 10 min early to ensure we are all there and ready to start warming up by 9am sharp.

Can’t wait to have you all There!!

Monday:

A.

EMOM x 10 Minutes

1 Back squat @ 100% of 3RM

B.

2 Rounds for time:

600m run (Roslyn road and back)

10 Clean and jerks (115/80) *pause

25 Pull ups

Tuesday:

A.

For quality:

21-15-9

Banded Tricep extension

Arnold press

Push up

B.

2 Rounds for time:

500/400m row

40 Wall balls

Wednesday:

A.

3 Rounds for time:

15 Burpees

15 Toes to bar

B.

For time:

1k run

2k row

1k run

Thursday:

A.

3 Rounds:

30 second Handstand hold

30 crunches

30 Single jump ropes on each leg

B.

EMOM x 16 minutes

Odd: 12/9 Calories

Even: 1 squat clean thruster

Friday:

A.

3 Sets:

16 weighted walking lunges

B.

For time:

30 Burpees

Right into,

3 Rounds of:

12 Pull ups

12 KB swings

12 Box jumps

finish with,

30 Burpees

Schedule reminder:

There will be no hiit class or open gym this Sunday. We are doing some work on parking lot and it will be out of commission.

Thanks for your understanding.

Friday:

A.

Deadlift:

3x4 @ 85%

3x1 @ 90% (5 sec lowering)

B.

For time: (20 min cap)

50 Sit ups

40 Box jumps

30 S2OH (95/65)

20 Wall balls

10 Burpees over bar

20 Wall balls

30 S2OH

40 Box jumps

50 Sit ups

Thursday, 5/19/22

Schedule reminder:

There will be no hiit class or open gym this Sunday. We are doing some work on parking lot and it will be out of commission.

Thanks for your understanding.

Thursday:

A.

4 sets:

12 Front raises

12 Lateral raises

12 Bent over reverse flys

B.

12 Min AMRAP:

12/9 Calories

2 Clean and jerks (135/95) *pause

-increase by 2 C&J every round

Friday:

A.

Deadlift:

3x4 @ 85%

3x1 @ 90% (5 sec lowering)

B.

For time: (20 min cap)

50 Sit ups

40 Box jumps

30 S2OH (95/65)

20 Wall balls

10 Burpees over bar

20 Wall balls

30 S2OH

40 Box jumps

50 Sit ups

Wednesday, 5/18/22

Wednesday:

A.

4 Sets:

15 Barbell curls

12 Up right rows

10 B.O.R

B.

60 Toes to bar for time:

90 sec on, 60 sec off

10/7 Calories

15 KB swings

-in remaining time, max TTB

-workout ends when you compete 60 toes to bar.

Thursday:

A.

4 sets:

12 Front raises

12 Lateral raises

12 Bent over reverse flys

B.

12 Min AMRAP:

12/9 Calories

2 Clean and jerks (135/95) *pause

-increase by 2 C&J every round

Friday:

A.

Deadlift:

3x4 @ 85%

3x1 @ 90% (5 sec lowering)

B.

For time: (20 min cap)

50 Sit ups

40 Box jumps

30 S2OH (95/65)

20 Wall balls

10 Burpees over bar

20 Wall balls

30 S2OH

40 Box jumps

50 Sit ups

Tuesday, 5/17/22

Tuesday:

“Not Fran”

For time:

1000m row

Right into,

21-15-9

Thruster (95/65) *pause

Pull up

Wednesday:

A.

4 Sets:

15 Barbell curls

12 Up right rows

10 B.O.R

B.

60 Toes to bar for time:

90 sec on, 60 sec off

10/7 Calories

15 KB swings

-in remaining time, max TTB

-workout ends when you compete 60 toes to bar.

Thursday:

A.

4 sets:

12 Front raises

12 Lateral raises

12 Bent over reverse flys

B.

12 Min AMRAP:

12/9 Calories

2 Clean and jerks (135/95) *pause

-increase by 2 C&J every round

Friday:

A.

Deadlift:

3x4 @ 85%

3x1 @ 90% (5 sec lowering)

B.

For time: (20 min cap)

50 Sit ups

40 Box jumps

30 S2OH (95/65)

20 Wall balls

10 Burpees over bar

20 Wall balls

30 S2OH

40 Box jumps

50 Sit ups

Monday, 5/16/22

Monday:

A.

Back squat:

3x6 @ 75%

3x1 @ 95%

B.

3 Rounds: 2 minutes btw rounds

Max calories in 60 seconds

-Rest 60 seconds then,

2 Rounds for time:

12 Deadlifts (185/135)

12 Push ups

24 Double unders

Tuesday:

“Not Fran”

For time:

1000m row

Right into,

21-15-9

Thruster (95/65) *pause

Pull up

Wednesday:

A.

4 Sets:

15 Barbell curls

12 Up right rows

10 B.O.R

B.

60 Toes to bar for time:

90 sec on, 60 sec off

10/7 Calories

15 KB swings

-in remaining time, max TTB

-workout ends when you compete 60 toes to bar.

Thursday:

A.

4 sets:

12 Front raises

12 Lateral raises

12 Bent over reverse flys

B.

12 Min AMRAP:

12/9 Calories

2 Clean and jerks (135/95) *pause

-increase by 2 C&J every round

Friday:

A.

Deadlift:

3x4 @ 85%

3x1 @ 90% (5 sec lowering)

B.

For time: (20 min cap)

50 Sit ups

40 Box jumps

30 S2OH (95/65)

20 Wall balls

10 Burpees over bar

20 Wall balls

30 S2OH

40 Box jumps

50 Sit ups

Thursday, 5/12/22

Thursday:

A.

4 Sets:

12 DB Front raises

12 Lateral raises

12 Bent over reverse flys

B.

12 Minute AMRAP:

12/9 Calories (any machine)

2 Devil’s presses

*increase by 2 devil’s presses each round

Friday:

A.

Deadlift: pronated grip

3x6 @ 75-80%

2x10 @ 70%

B.

3 Rounds for time:

20 Pull ups

5 Squat cleans (155/105)

5 S2OH