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WOD

14
Aug

Thursday 08/15/2019

Core: Tabata, 8 Rounds, 0:20 work 0:10 rest

Tabata Banded Plank
-then-
Tabata Scissor Kicks 

Metcon: AMRAP 12
21 Russian Kettlebell Swings (53/35)
12 Knees to Elbow 
7 Push Jerks (155/105)

Box Brief – Boys! Check your email, Guy’s Night details are in there waiting for you! Sign up sheet is hanging in the box. Poker Night Friday, August 30!

13
Aug

Wednesday 08/14/2019

“The Chief”
5 Rounds
AMRAP 3
3 Power Cleans (135/95)
6 Push-ups 
9 Air Squats 
Rest 1:00 between AMRAPs

Box Brief – Bros! Sign up for guys night! More details will be emailed today!

12
Aug

Tuesday 08/13/2019

EMOM 24 (6 Rounds)
1- Calorie Row
2 – Up-Down Box Jumps (24/20)
3 – Farmers Carry Static Hold (as heavy as possible)
4 – Sit-ups 

*All movements are done for 45 seconds, followed by a 15 second rest. 

Box Brief – Guys Night is Friday August 30! Poker Night! Sign up sheet is hanging in the box, add your name to that sucker!

11
Aug

Monday 08/12/2019

Strength/Skill
EMO2M 10
1 Hang Squat Snatch + 2 Overhead Squats 

Metcon: Double AMRAP 
AMRAP 6
1 Hang Squat Snatch (115/80)
3 Overhead Squats (115/80)
25 Double Unders 

Rest 2:00 

AMRAP 6
1 Hang Squat Snatch (115/80)
3 Overhead Squats (115/80)
25 Double Unders

9
Aug

Saturday 08/10/2019

Teams of 2
2000m Row
100 Toes to Bar
1000m Row
80 Double Dumbbell Ground to Overhead (35/25)
500m Row

Box Brief – Your turn fellas! Poker Night!
-CFPH Guys Night will be Friday, August 30, 6:00pm!  
-Come hang out, have a beer, and play Texas Hold’em!
-Details will be sent via email next week.
-Sign up sheet is hanging in the box, sign up if you’ll be attending!

8
Aug

Friday 08/09/2019

*HAPPY BIRTHDAY COACH CAIT!*

“Coach Cait”
AMRAP 20
35 Burpees 
Then AMRAP in remaining time:
400m Run (optional 20/14# vest)
100m Farmers Carry (50/35)
5 Squat Cleans (165/115)

Box Brief – Girls Night WOD and WINE is TONIGHT at 5:30pm! Ladies are going to have a blast! Enjoy and have fun!

7
Aug

Thursday 08/08/2019

3 Rounds
1:00 Shuttle Sprints 
1:00 Russian Kettlebell Swing (53/35)
1:00 Situps 
1:00 Shuttle Sprints
1:00 Russian Kettlebell Swing (53/35)
1:00 Plank Hold 
1:00 Rest