Schedule Shift Thursday PM and Friday AM – Open Gym Option

After a month filled with fitness fun, several coaches are taking a break this week. With that, there are only open gym classes Thursday evening 4-6pm (3/21) and Friday morning 6-8am, 3/22. Thursday morning and Friday evening classes are scheduled as normal. There is a programmed warm-up and a great workout lined up! Please organize with folks in the gym to throw down together! Grace and Lizzy will be there to help with getting the clock going and any questions you have. Shoot Coach Shaun a text if you have any questions.

We Runnin’!

5 Rounds For Time Of:
400 Meter Run
10 Single-Arm DB Strict Press @50/35 (5R+5L)
10 Box Jumps @24/20″

Level 2: DB @30/20, Box @20/16″
Level 1: 4 Rounds & 200 Meter Run/Walk, DB Strict Press @20/10, 8″ Box/35lb plate jumps

15:00 Monday

15:00 AMRAP Of:
10 Alt. Arm DB Snatch @50/35
20 Box Step-overs @24/20″
15 Candlesticks

Level 2: 30/20
Level 1: KBS @25/15, 12/8″, Alt. Arm V-ups OR Box mtn climbers
VI: KBS, Step-ups, 10 leg lifts
Seated: DB Snatch (5R+5L), Out Of Chair, 5 Push-ups, 8 Ring Rows, In Chair

Push Press 5×3

Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
*Build to a heavy triple

Open 24.3

All for time:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

Level 2/Official HQ Scaled:
♀ 45 lb, 65 lb (20, 29 kg); jumping chest-to-bar, chin-over-bar pull-ups
♂ 65 lb, 95 lb (29, 43 kg); jumping chest-to-bar, chin-over-bar pull-ups

Level 1:
♀ 15 lb/35 lb Thrusters, Ring Rows>Jumpingn Pull-ups
♂ 45/65 lb Thrusters, Ring Rows>Jumping Pull-ups

You’re A Bear Light

5 Rounds for Time:
100’ Bear Crawl
3 Bear Complex @135/95
*Bear Complex = power clean, front squat, push press, back squat, push press without putting the bar down. Squats cannot be thrusters. Rep does not count unless all 5 movements are completed in a row – bar can be dropped between each complex as-needed

Level 2: 95/65
Level 1: 45/35, 50′ Bear Crawl

At Home WOD For The Storm

6 Rounds For Time:
10 Burpees
15 Sit-ups
20 Air Squats

Scaling Options: Elevated burpees, couch (box) air squats, elevated mountain climbers. Cut back rounds or reps as needed. Aiming for this to be pretty much a continuous pace until the final round. Send it in that final round or two!

UPDATED: Storm & Class Update

UPDATED: Due to the storm continuing throughout the afternoon, the gym is not open today (3/14) for classes or personal training. Tomorrow is looking promising for the last open WOD, but stay tuned for updates. Stay warm & safe!

BBQ tomorrow night to close out the open. Even if you’re not participating, all are welcome! Workout 4-6pm. We’ll aim to get food going around 5:30. Please bring a side/salad/dessert.
https://docs.google.com/spreadsheets/d/1pMqWrQg7nobvb8Jqh0RIzRgweKsMoa9hFaxvN_mBAGU/edit?usp=sharing

Fight Gone Wednesday

5 Rounds For Reps
Minute 1: Max Calorie Row
Minute 2: Max Burpees
Minute 3: 40 Double Unders
Minute 4: 20 Wall Balls (20/14)
Minutes 5&6: Rest

Level 2: 45s Double Under Practice, 14/10,
Level 1: Box Burpees, Single Unders OR 20 Plate Speed Steps, 10/6
VI: Calorie Row, Burpees, Single Unders, Air/Rig Squats
Seated: Minute 1: Minutes 1&2: Box Burpees, Minute 3: Cal Ski, Minute 4: Wall Balls

CFCF Storm & Class Update

Due to the incoming storm, no AM classes tomorrow, 3/14. Stay tuned for PM class updates.
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