Wednesday September 1 2010

Warm Up:
2k run
1X CFHQ
Skill/Mobility
5 Min accumulated Squat
Wod:

7 rounds for time of:
Push-jerk 10 reps
10 Pull-ups

Tuesday August 31,2010

Warm up:
2 Min out 2 min back
Strength:
Shoulder Press
3x5
Dead Lift

3x5
Wod:
Amrap 5 min:
10 D/U
5 Box Jumps

Monday August 30, 2010

Warm Up:
3xCFHQ
Skill:
Snatch Drops
Wod:
Five rounds for time of:

95-pound hang squat clean, 21 reps
Run 400 meters

saturday August 29,2010

W/U
2 in out 2 min back
3 x 2 min partner resistance training.
Strength:
Floor press:
3 3 3

Wod:
7 rounds of:
30 D/U's
10 JPU

Saturday August 28,2010

Warm Up:
3 x 200 M run
25 Squats
25 Shoulder Rolls
25 Wall Ball
Strength

Alternating Sotts Press
3 3 3 3 3
Wod:
5 rounds of:
10 Burpies
5 Box Jump Overs 24"/20"
2 D/L 315/225

August 27, 2010

Warm Up
Run 2k
Wod
Strength Day
Set a PR in a lift!

Thursday August 26, 2010

Warm Up:
3 out, 3 back
Strength:
3 x 5 Power Clean
3 x 3 Shoulder Press
Wod:

AMRAP 15 min of:
3 HSPU
6 Pull-ups
9 KTE
12 DB Swings (55lbs /35lbs)

August 25,2010

Warm Up:
2 min out 2 min:
1 x CFHQ
1 x Burgener
Wod:
6 rounds of:

Run 200 meters
45-pound Thrusters, 20 reps
24 inch Box Step-ups, with 45 pounds, 20 reps
Wall Bal 10
25 Double Unders

Tuesday August 24,2010

Warm Up:
2 min out 2 min back
6 minutes on your own get warm
Wod
Tie a five-pound plate to hang an honest 18" above your tiptoe reach.


5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Monday August 23,2010

Warm Up:
2xCFHQ
2xBurgener
Skill:
Snatch Balance/OHS
Wod:

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups - sub 4 Pull Ups and 4 Dips per M/U
4 Handstand Push Ups - sub 10 Inverted Push Ups
8 2-Pood Kettlebell swings

Sunday August 22, 2010

Mandas Choice.

Saturday August 21,2010

Warm Up:
3 min out 3 min back
1xCFHQ
Strength:
Front Squat
1 1 1 1 1

Wod:
"SQT"
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Friday August 20,2010

Warm Up:
2 min out 2 min back
1 x CFHQ
Strength:
Clean and Jerk
1 1 1 1 1

Wod
Amrap
20 min of:
3 S/T
5 OH W/L 45#/35#
7 K2E
9 S/B Squats 50/35

Thursday August 19,2010

Open Skill Day

Come in and work on something you suck at.

WOD TBA

Wednesday August 18,2010

Warm Up:
2 min out 2 min back
Wod
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Tuesday August 17,2010

Warm Up:
2x CFHQ
2x Burgener
Strength:
Shoulder Press
1 1 1 1 1 1 1

Wod:
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds

Monday August 16,2010

Warm Up
2.5 out-2.5 back
1 x CFHQ
Skill
Dead lift
Wod:

Deadlift
3-3-2-2-2-1-1-1-1
Go heavy, total loads for all 9 sets.

Metcon: 5 min Burpie Box Jumps

Saturday August 14 2010

Warm up:
2 rounds of:
400M run
1 x CFHQ
1X Burgener
Skill:

Front Squat
Wod
20 Minutes:
155 FS 6 reps
10 M 45 pound barbell Overhead walking lunge,
7 Burpees

Friday August 13, 2010

Warm Up:
2 min out 2 min back
Skill
Pose
Wod
Ten rounds for time of:

95 pound Thruster, 10 reps
10 Push Ups

Thursday August 12 2010

Warm Up:
3 min out 3 min back:
Burgener x 2
CFHQ x 1
Skill:
Low position Snatch rack pulls

Wod
5 rounds for time of:
21 1 1/2 pood kettlebell swings
21 knees to elbows
21 double unders

Wednesday August 11 2010

Warm Up
4 rounds of:
3 tire flips
100 M run
Burgener x 3
Skill

Low Rack Pull Snatches
Strength
Snatch
3 3 3 3
Wod
21 15 9
Snatch @ 60% of max snatch
Bar Roll out Push Ups

Tuesday August 10,2010

Warm Up:
3xCFHQ
Skill:
10 Minutes practice of:
M/Us
D/Us

Wod:
B/P
1 1 1 1 1 1 1

5 min AMRAP of
5 Pull Ups
5 Box Jmps

Monday August 9 2010

Warm Up:
2 x CFHQ
Skill:
Review movement standards
Wod
Blast through once for time.

50 Squats
200M run
25 D/L BW
200M run
50 Push Ups
200M run
25 K/B Swings
200M run
50 S/U
200M run
25 D/L BW
200M run

All sets should be unbroken. 1 Burpie penalty for each rest.
Movement standards
Squats: ass to ball/hip crease below knee
Push Ups: Unload at bottom
S/U's: Shoulders must touch ground
KB Swings: Bell to above shoulder

Sunday August 8 2010

Warm Up
3 rounds of:
25 D/U's
100 m run
10 Push Ups
Skill:

CFHQ-for the new folks
veterans spend some time working on a skill of your choice.
Wod

5 rounds for Time @ 135 of:

6x Deadlift
6x Bent row
6x Hang power clean
6x Front Squat
6x Push-ups (hands on bar)

Friday August 6 2010

Warm up:
3 min out 3 min back
Skill:
Review Standards for Wod

WOD:

With a witness perform 1, 2 or 3 rounds of:
15 Pull Ups
15 Push Ups
15KB's 20/16
15K2E's
15 Lunges
15 Squats
15 Burpies

Pull Ups - Must be chin over bar
Push Ups - Chest to ground. Must unload in the bottom by lifting hands from ground.
K2E Knees must make contact with elbows
Lunges- Knee of rear leg must touch ground, arms may not touch legs.
Squats - Butt makes contact with ball or hip below knee cap
Burpies - Chest to ground, arms vertically clapping overhead, feet off the ground.

Odds and Ends

Congratulations to Heather for winning this months Paleo Challenge and a free month of training. Way to go!

September is upon us. For many the summer has been off time. Time to lose the summer jiggle and get back to it. 3 2 1 GO!

Our first theme WOD is coming on Sept 10th. Vote for your theme at the box.

Kids and teens Strength and Conditioning Classes daily Monday through Friday. Ages 9 to 15.


July Personal Records:


Ed BP 195
Steph BP 90 BS 155 SC 115 PC 125
Stephen SC 155
Chris S SC 185
Colin SC 185 DL 345
Heather D/U's 21
Manda CJ 130Erin BS 175
Shannon Snatch 65
Tiffany HPC 85 D/Us 34 BS 115
Ryan HPC 3x 145
Jess DL 165
Haley BS 115 PC 80

Thursday August 5 2010

Warm Up:
800M run
1 x CFHQ
Skill
Squat Clean Thruster
Wod:

Straight from HQ
Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups

Wednesday August 4 2010

Warm Up:
400m Run
1xCFHQ
400M run
Skill:
Deadlift

Strength:
D/L
3 3 3 3 3
Wod:
Amrap 8 min of:
10 Ring Dips
10 Squats
10 D/U's

Tuesday Aug 3 2010

Warm Up:
3 x CHHQ
Skill:
Squats

Wod:

Tabata:
Alternating
Bottom to Bottom squats and Burpies

Monday July 2 2010

Gone Fishing!
Have a wonderful day.