• Friday, 10.17.19

    20.2 is here!

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    All classes are programmed for this workout. But, if available, whether to workout or come support, please come tonight for Friday Light Nights. First heat kicks off at 5p. Join us!

  • Thursday, 10.16.19

    Join us tonight at CFF to watch the announcement live! Classes finish up at 7:30 where we will get some food delivered or ordered. Announcement comes on at 8 and if folks would like to try the workout right after, option is there

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    Heat assignment for Friday Night Lights will be live shortly following announcement of workout.

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    Team:

    A. Alt rds – amrap 7 , 1:1

    150m row

    12 thrusters 75/53

    9 t2b

    Rest 2-3

    B. 7 min clock

    50/40 cal bike

    35 ohs 115/83

    Max pushups

    Rest 2-3 min

    C. AfAp

    200 double Unders

    100 wall balls

    50 deadlifts 155/103

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    Ind:

    A. Either BB complex from cap in 16 min

    B. Running clock

    3 rds

    500m row

    15 UB thrusters 95/63

    5/4 UB ring muscle ups / burpee c2b

    Rest 3 minutes

    3 rds

    15/12 cal bike

    25′ HS walk

    5 power cleans 155/103

  • Wed, 10.15.19

    Gavin – CFF Teens ; 20.1 The Open

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    Weightlifting class tonight. 6:30p side 2! Looking to add strength programming to your week + learn the technique of the WL movements? Join us each week, Wed at 6:30p

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    Thursday night, join us for the announcement of 20.2 at the gym! See private group prior for food orders.

    Friday Night Lights 20.2 coming soon! Heat signups will go live Thursday following the announcement

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    A. Split Jerk: :2 pause dip :2 pause catch ; climbing to single + drop set 2×2 @85% no pause

    B. Amrap 15

    1 rope climb

    3 dB devils press

    6 dB box step overs 50/35’s

    90′ bear crawl

    200m run

  • Tuesday, 10.15.19

    Join us Thursday night to watch the Announcement of Open workout 20.2. Some folks may be doing the workout right after the announcement!

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    Friday Night Lights! 20.2 , this Friday. Heat signups will go liVe Thursday evening.

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    All:

    A. High Hang SqT Cleans; 3.2.1 wave

    * <16 min

    – speed / volume focus on time allotted, not maximum weight moved.

    B. Repeats

    15/12 cal bike

    30′ dB front rack lunge 50/35’s

    7 bar muscle Ups / burpee c2b or pull-ups

    30’ dB front rack lunge

    15/12 cal bike

    Rest 1/1 x 3 rds

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    Post class:

    BECOMPLETE:

    1. Ring Support hold :15 hold + 15 banded scap squeezes x 6 sets total of supersets

    2. DB Bent over rear fly’s 3 x 12

    3. DB Kicks backs 4 x 8-10

    4. Ring Support Plank Hold. :30 hold x 5

    5. Double lax ball thoracic ; 2 min in arm position of choice, switch 3x through different movement patterns

    6. Crossover Symmetry

  • Monday, 10.14.19

    Dina

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    A. Submit Open scores!

    B. You can still sign up foe the Open, til 8p this evening.

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    All:

    5 rds

    14 burpees

    12 DB Deadlifts 50/35’s

    10 DB Hang Power cleans

    8 DB Shoulder to overhead

    Rest 1 minute between rounds

    *modify accordingly – 30/25’s etc

    #

    Post class:

    Becomplete:

    12-18 min bike

    Bike :35 hard

    :25 easy

    +

    1. Single arm banded Rows x 10 reps each side x 3 sets

    2. Kb Front rack reverse step downs ; 6 reps each side x 3 sets

    3. Sled or higher tension band side step; 30’ x 4 sets each side

    4. Light TGU work, 16-20 alt reps ; tempo controlled

    5. Banded Dead bugs ; x 12 reps x 4 sets

    6. Single leg squat mobility x 5-7 minutes

    7. 50 bent over barbell rows + 50 banded scap squeezes + 50 pvc discloses

  • Saturday, 10.12.19

    A. High Hang SqT Clean – 3RM

    B. Afap

    30 cal bike

    30 cal row

    30 ghd sit-ups

    20 cal bike

    20 cal row

    20 ghd sit-ups

    10 cal bike

    10 cal row

    10 ghd sit-ups

    * Women: 24/16/8 for cals