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Ashley B

Friday Sept 1

Reminders:
-Nutrition Challenge Informational Meeting TOMORROW Sat. Sep 2nd @ 10:15am after class
-Labor Day Mon Sep 4th- 8am ONLY!
-Nutrition Challenge Beings Tuesday Sep 5th!
-5am Class M-F beings Wed Sep 6th! **SIGN UP by 7pm the night before for class**
-7am Tue & Thur changes to OPEN GYM starting Thurs Sep 7th!


Warm Up-
EMOM x 8:
Odd: 150m Run
Even: 12 GM to Back Squat 

WOD-
For Time *30min cap*
400m Run
50 WallBall 20/14# to 10ft
400m Run
35 Deadlift 135/95
400m Run
20 Burpee Box Jump Overs 24/20
400m Run
35 Deadlift 135/95
400m Run
50 Wall Ball 

As teams of 2:
Run together
Double reps

Ashley B

Thursday Aug 31

**Yesterday member informational email & nutrition challenge information was emailed out- if you did not receive it please let us know so we can correct your email on file**

Reminders:
-Nutrition Challenge Informational Meeting Sat. Sep 2nd @ 10:15am after class
-Labor Day Mon Sep 4th- 8am ONLY!
-Nutrition Challenge Beings Tuesday Sep 5th!
-5am Class on M, W, F beings Wed Sep 6th! **SIGN UP by 7pm the night before for class**


Warm Up-
Group Ring Muscle Up Work
(Working from D-A MODs)


Pick 1:

Barbell-
18 min
Work to a HS Clean Style Deadlift
Drop to 85% of HS for 3-5 x 3 Clean Pulls

Endurance-
5 Rounds (18min cap)
Mini "Barbara"
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats
-1min REST-



WOD-
For Time *15min cap*
"Amanda"
9-7-5
Ring Muscle Ups*
Squat Snatch 135/95

**Ring M.Up Mods-
A- Jumping Muscle Up (must have RX Ring Dips)
B- Feet on Box Transition
C- (Dbl reps) Feet on floor transition
D- (Dbl reps) Ring Rows + Ring Dips (band if needed)


Ashley B

Wed Aug 30

Warm Up-
Tabata x 4 w/ hold
Front Squats- bottom of squat
V Up- Hollow Hold
Shoulder press-hold OH
Push Up-High Plank


WOD-

5min AYCE:
35 Burpees
AYCE "Macho Man" 115/85

-3 min rest-

5min AYCE:
30 Burpees
AYCE "Macho Man" 135/95

-3min rest-

5min AYCE:
25 Burpees
AYCE "Macho Man" 155/105

-3min rest-

5min AYCE:
20 Burpees
AYCE "Macho Man" 185/135

Macho Man = 3 Power Cleans + 3 Front Squats + 3 Power Jerks

Ashley B

Reminders

- Nutrition Challenge Meeting Sat Sept 2nd @ 10:15am after Class
  (File with all info has been uploaded to Facebook Group CFE WODDERS)

- Labor Day Mon Sept 4th: Class at 8am ONLY

- Tue Sept 5th: Start of Nutrition  Challenge!

Ashley B

Tuesday Aug 29

Warm Up-
Barbell: Snatch Drills
Endurance:
3x
100m Run
20 Walking Lunges
10 Frankenstein Kicks



Pick 1

Barbell:
5min to Warm Up & gather weights:
For Time *15min cap*
10 Squat Snatch (115/85) (Rx2: 95/65) (Around 60%)
8 Squat Snatch (135/95) (Rx2: 115/75)
6 Squat Snatch (155/105) (Rx2: 125/85)
4 Squat Snatch (185/115) (Rx2: 135/95
2 S
quat Snatch (205/125) (Rx2: 145/100)  (Around 90%)

Endurance:
5min to complete: 100 Sit Ups
15min AYCE:
5 Burpees
10 DB Deadlifts 50/35
15 Box Jumps 24/20


WOD:
Helen
3 Rounds (14min cap)
400m Run
21 KBS 55/35
12 Pull Ups

+ WOD:
3 Rounds
400m Run
21 KBS 70/55
12 CTB Pull Ups


Ashley B

Monday Aug 28

Warm Up-
4 Rounds
2min:
200m Run
Max Ring Muscle Ups or M. Up transition (feet on floor or box)
-30sec Rest-

WOD-
For Time *30min cap*

400m Run

5 Rounds:
30 Dubs/60 Singles
7 DB Hang Squat Cleans 55/35 (Rx2 42/25)

800m Run

5 Rounds:
30 Dubs/60 Singles
7 DB Hang Squat Cleans 55/35 (Rx2 45/25)

400m Run

Ashley B

Friday Aug 28

NO 3:30 & 4:30PM CLASS TODAY!!

Warm Up-
3 Rounds:
 (As group)
3 HH Power Snatch
3 Knee Pwr Snatch
3 Pwr Snatch
30sec HS Hold
-10sec Rest-

WOD-

Teams of 2:
For Time *30min cap*
600m Med Ball Run (both run-pass ball as needed) 20/14
75 Power Snatch 95/65 (Rx2 75/55)
600m Med Ball Run
50 Power Snatch 115/85 (Rx2 95/65)
600m Med ball Run
25 Power Snatch 135/95 (Rx2 115/75)
600m Med Ball Run

Indv:
300m Medball Run
300m Run
37 Power Snatch 95/65 (Rx2 75/55)
300m MB Run
300 Run
25 Power Snatch 115/85 (Rx2 95/65)
300m MB Run
300m Run
13 Power Snatch 135/95 (Rx2 115/75)
300m MB Run
300m Run

Ashley B

Thursday Aug 24

Warm Up-
20sec on-10sec transition
3 Rounds
Deadlift 
Press
OH Hold
Sit up

Pick 1:

Strength-
12min EMOM-
Mins 1-3: 4 Strict Press
Mins 4-6: 3 strict Press
Min 7-9: 2 strict Press
Min 10-12: 1 strict press

Endurance-
12min EMOM:
Odd- 12/8cal bike or 18/12cal row or 200-150m run
Even- 9 Strict HSPU or DB Press

WOD (12min)
4x :20on :10off (4 intervals of each movement)
Sit Ups
Deadlifts 155/105
Push Ups
Sit Ups
Deadlifts 155/105
Push ups

REMINDER: NO 3:30 & 4:30pm TOMORROW friday Aug 28

Ashley B

Wed Aug 23

B-lated Birthday WOD for Connor L!

Warm Up-
As Group: 5 of each:
2 Rounds

-High Hang Power Clean
-Front Squat
-High Hang Squat Clean
-Knee to Power Bar Path
-From Knee Squat Clean
-Shin to Knee Bar Path
-Squat Clean


WOD-
For Time *30min cap*
8 Rounds:
4 Bar Muscle Ups* (Mod: 12 CTB/Pull Ups)
2 Cleans (Power, Split, Squat)
Rx M: 135-155-175-185-195-205-215-225
Rx F: 95-105-115-125-135-145-150-155
*Rx must drop from bar after each rep

Rx+ M: 155-175-195-215-235-245-255-265
Rx+ F: 105-115-135-150-165-175-180-185

Rx2 M: 105-115-135-150-165-175-180-185
Rx2 F: 75-85-95-100-105-115-120-125

Try to pick weights as closely to 1 of the written sequences as possible


Reminder: No class this Friday Aug 28th @ 3:30 & 4:30pm (5:30pm still on!)

Ashley B

Tuesday Aug 22

Warm Up-
EMOM x 6:
Odd- 100m Run + 10 Jumping Squats
Even- 25ft HS Walk/25 HR


Pick 1

Strength (15min):
Overhead Squat (From Rack) 

Building in weight:
5-5-5-3-3-3-1-1-1

Endurance:
10 Rounds for time (15min cap)

9 OHS 95/65
35 Dubs/50 singles

WOD (16min)
4min AYCE:
15-12-9

Wall Ball
Weighted Sit Up 45/25
AYCE: Box Jumps 24/20

-2min Rest

4min AYCE:
15-12-9
Wall Ball
TTB
AYCE: Box Jumps 24/20

-2min Rest

4min AYCE:
15-12-9
Wall Ball
Weighted Sit Up 45/25
AYCE: Box Jumps 24/20

Reminder:
Friday Aug 25th- 3:30pm & 4:30pm Classes Canceled (5:30pm still On)

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