CF GAMES OPEN IS ON!!!
400 Meter Run 30 Ground to Shoulder 135/95 400 Meter Run 30 Shoulder to Overhead 135/95 400 Meter Run OR… “Nicole” 20 Min AMRAP: 400 Meter Run Max Reps Pull-Ups
BAR SPEED!!
Every single lift for the strength today should be powerful. Try to create as much bar speed as possible. This will deliver optimal results. -Coach Rich Strength: Back Squat build up to 5,500lbs of total volume with no less than 60% of your 1RM on bar. WOD 21-15-9 Reps of: KBS 70/53 Box Jumps (HIGH)
ALL LEVELS WELCOME!!!
For time: 400m Run 30 Ground to Shoulder 135/95 400m Run 30 Shoulder to Overhead 135/95 400m Run “Medium” 65/95 “light” 65/45
CHALLENGE PRELIMS!!!!
Alright People!! Challenge prelims are THIS WEEK!! February 20th-25th. Set your preliminary “330” time. This will be the time from which we calculate your improvement. Take the Challenge y’all..Lets see hoe much you can improve!! SCALING Ground to Overhead Men Women Rx: 135 95 Medium: 95# 65# Light: 65# 45# REMINDER** You will use the exact same scale …
OVERHEAD STRENGTH!!
Strength: Shoulder Press Build up to 2,000lbs of total volume with no less then 50% of your 1RM on the barbell. WOD 9-7-5 Reps of: Deadlift 275/185 Muscle Ups or… double the reps with pull-ups.
CFR CHALLENGE REGISTRATION!!!
Heads up people, you will all be receiving an email with details on our upcoming challenge very soon. Expect to get excited. Its going to be an AWESOME event!! Skill Work: Snatch balance/ Overhead squat or make up strength from this week. WOD “Rahoi” AMRAP 12 min 12 Box Jumps 6 Thrusters 95/65 6 Bar Facing Burpees
MY FAVORITE LIFT!!
Strength: Back Squat Build up to 5,000lbs total volume with no less than 50% of 1RM on the barbell WOD AMRAP 8 min 10 Up downs 10 Kb Swings 70/44
WEIGHTED PULL-UPS!!!
Alright People, its time to brush up on the fundamentals. As much as we think of these movements we have in our WOD today as just that. We need to understand the importance of QUALITY movement in them. Let’s Control ourselves as we race downhill on this one and make sure we move as efficient as possible. Your Coaches …
VOLUME!!
Strength: Power Clean Build up to 3,500lbs total volume with no less than 50% of your 1RM on the barbell. WOD 12-10-8-6-4-2 Reps of: Wall Ball Shots Burpees
NLI & 5K RUN REGISTRATION OPENS TONIGHT!
STRENGTH: SHOULDER PRESS 1-1-1-1-1 AMRAP 15 MIN 15 WEIGHTED GAMES STYLE PUSH-UPS 45/25 20 OVERHEAD LUNGES 15 TOES TO BAR
