• Saturday, 11.28.20

    @ Home – equipment

    A. Hang power clean 5RM

    B. Repeats

    500m row / 20 cal bike

    400m run

    30′ HEAVY front rack lunge (implement of choice)

    20 Burpees

    Rest 2-3 min x 4-5 rds

    /

    @ Home : equipment free

    A1. :20-:30 HS hold (wall)

    A2. :20-:30 of Hollow Rocks

    Rest 1 min x 6-7 sets

    B. Repeats

    400m run

    20 jumping lunges

    20 burpees

    Rest 2 min x 4-5 rds

  • Friday, 11.27.20

    Post Thanksgiving Feels

    /

    @ HOME W/ equipment

    A. Back SqT: 9×3 @+5# from prior week.

    B. Running clock

    50 c2b pull-ups

    Rest 5 min

    21-15-9

    Shoulder to overhead 135/93

    Power cleans

    /

    /

    @Home Workout for 11.27.20

    A. 100m shuttle runs x 10; building intensify with each. Rest :60-:90 between 

    Ret 5 minutes

    B. AMRAP 10

    10 ground to overhead

    10 lateral hops back and forth

    50′ bear crawl

  • Thursday, 11.26.20 – HAPPY THANKSGIVING

    Happy Thanksgiving CFF!

    /

    Thanksgiving week schedule:

    Thursday: classes at 7a, 8:15 and 9:30a signups posted today)

    Friday – Sunday : Gym closed. At home workouts posted on the blog.

    Back to normal schedule Monday

    /

    For Time:

    (Modifications on whiteboard)

    3 rds

    250 double unders

    50 push-ups

    50 air squats

    50 alt hang db cleans 50/35

    50 alt lunges

    50 abmat sit-ups

  • Wed, 11.25.20

    Thanksgiving week schedule:

    Thursday: classes at 7:00, 8:15 and 9:30 (signups posted today)

    Friday – Sunday : Gym closed. At home workouts posted on the blog.

    Back to normal schedule Monday

    /

    A1. Front squat 3rm at 33X0

    A2. Bent over bb row x 8-10 reps / DN

    *18 min

    C. Map training @70-80%

    Amrap 10

    10 Russian Kb seeing’s (ahap)

    10 No push broadJumps

    10 / 8 cal Bike

  • Tuesday, 11.24.20

    Thanksgiving week schedule:

    Thursday: classes at 7a, 8:15 and 9:30a

    Friday – Sunday : Gym closed. At home workouts posted on the blog.

    Back to normal schedule Monday

    /

    A. Power Snatch 

    Heavy 3 rep 

    Heavy singles

    B. EMOM X 15

    Min 1: 18/14 cal row

    Min 2: 50 double unders

    Min 3: :30 db burpee clean and jerks 50/35’s

  • Monday, 11.23.20

    A. Back SqT: 4×9 at 5# higher than last week. At tempo if done last week.

    B. Conditioning:

    Amrap 15

    21 / 15 cal machine

    15 hang power clean 115\83

    9 burpee box jump over 30/24

    Rest :30 between rds