Friday 10.18.19 Open 20.1

This is what resilience looks like.
Adversity is a fact of life. Resilience is that ineffable quality that allows some people to be knocked down by life and come back at least as strong if not stronger before. Rather than letting difficulties or failure overcome them and drain their resolve, they find a way to rise from the ashes. 

If youd like to learn more about Julie go read her blog 29woodenpomeranians.wordpress.com
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Friday night lights is tonight at 5PM. Come do the open WOD or come cheer your fellow athletes on. Either way, come have a good time.

AMRAP 20
4 DB Thrusters
6 Toes to bar
24 Double Unders

C: 50/35#
P: 35/20#, Hanging Knee Raises, Single Unders
F: 20/15#, Tuck-ups, Single Unders

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Thursday 10.17.19

Brad

Don’t forget to tune into the CFN Athletes page on FaceBook for the Open WOD announcement at 8:15.
Friday night lights is from 5-7:30. We had a good turnout last week, let’s make it better this week.

EMOM 20 (Pick your poison)
0:00 – Weightlifting or Conditioning
1:00 – Gymnastics or Conditioning
2:00 – Cardio

Weightlifting: snatch, clean and jerk, thrusters…..
Conditioning: wall balls, box jumps, slam balls….
Gymnastics: pull-ups, muscle-ups, rope climbs, toes to bar….
Cardio: Bike, Row, ski, jump rope….

Rules:
*Conditioning and cardio is not done for longer than 30 sec
*Weightlifting is limited to no more than 3 reps at no heavier than 75% as to work on technique
*Gymnastics should be done to work on technique no to failure.

Wednesday 10.16.19

Jess

AMRAP 30
Run 800 Meters
20 Batwing Burpees(no jump)
200 Foot Farmers Carry

*Scale Run if needed
*If you are not running you will complete a 1.6 Bike or 1K row, scale distance if needed

Tuesday 10.15.19

Alicia

Rest 5 min between each AMRAP

Function
AMRAP 6
500 Row
20 Wall Balls@14/10#
Max Ring Rows in remaining time
+
AMRAP 6
20 Wall Balls@14/10#
20 Slam Balls
Max Row in remaining time
+
AMRAP 6
20 Tuck-ups
500 Row
Max wall balls in remaining time@14/10#

Perform
AMRAP 6
500 Row
20 Wall Balls@20/14#
Max Pull-ups in remaining time
+
AMRAP 6
20 Wall Balls@20/14#
20 Pull-ups
Max Row in remaining time
+
AMRAP 6
20 Mod TTB
500 Row
Max wall balls in remaining time@20/14#

Compete
AMRAP 6
500 Row
20 Wall Balls@30/20#
Max Muscle-ups in remaining time
+
AMRAP 6
20 Wall Balls@30/20#
20 Chest to Bar Pull-ups
Max Row in remaining time
+
AMRAP 6
20 TTB
500 Row
Max wall balls in remaining time@30/20#

Monday 10.14.19

Caroline, during 20.1

There will only be 2 classes today. 9:30 and 5:30. Don’t forget to tune in to the CFN athletes page(on facebook)Thursday night at around 8:15 for the next open announcement.

3 Sets
6 tempo Single arm DB bench press + glute bridge
8 Tempo single arm bent KB rows each side
+
Partner Workout
AMRAP 15
10 SA DB hang clean and jerk each arm(both athletes)
20 Box jump overs(shared)
10 SA hang snatch each arm(both athletes)
20 Box jump overs(shared)

F: 30/20
P: 35/25
C: 50/35

Saturday 10.12.19

There will only be two classes on Monday. 9:30 and 5:30.

Awesome Job by everyone who completed Open WOD 20.1, it was a tough one.

3 Min AMRAP
Muscle-ups(ring or bar)or Rope climbs
*sub laying to standing rope climbs

3 Rounds
20 TTB
50 Air squats
Run 400 meters

*if you didnt complete the open workout and would like to do so you may.

Friday 10.11.19 Open WOD 20.1

10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

Time cap: 15 minutes

C: 95/65#
P: 65/45#
F: DB GTO, Burpee over DB

*you may choose between a power snatch or clean and jerk.

Thursday 10.9.19

Open WOD 20.1 will be released this evening at 8pm. Be sure to tune into the CFN Athletes Page for the live announcement. Two of our coaches will be doing the workout live(possibly) 🙂

4 Rounds(each)
Row :60
Hollow hold :60(forearm plank if needed)
Sandbag hold :60
+
Rest 2 min
+
4 Rounds(each)
Bike :60
No pushup no jump burpee :60
Wall sit :60
+
Rest 2 min
+
4 Rounds(each)
Sled Drag backwards :60(small sled)3/2 plates
Bear crawl :60
Alternating side plank :60

*Team up on each workout. Each athlete can start in a different place.

Wednesday 10.9.19

Brandon, Coach Heidi, and Lianna

AMRAP 30
400 Meter Run
100′ Walking Lunge
200′ Farmers Carry(DB or KB tough weight)
15 Ring Dips or Stationary Dips

F: Elevated Push-ups
P: Push-ups

Tuesday 10.8.19

2 Rounds
AMRAP 3
21 Pull-ups
15 Box Jump Overs
Row Max Cals in remaining time
+
Rest 4 min
+
AMRAP 3
20 ALT DB Snatch
15 TTB
Row Max Cals in remaining time
+
Rest 4 min

*Pull-ups, Box Jump Overs, DB Snatch, and TTB should not take longer than :60. Adjust reps as needed or just give yourself :60 sec at each.

C: 50/35#, as written
P: 35/25#, Banded Pull-ups, Mod TTB
F: 30/20#, Ring Rows, Tuck-ups

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