Team WOD (every Sat)

Team Saturday

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Team of 3

100/80 cal bike (1 working at a time)

50 synchro partner WB abmat sit-ups (2 working)

50 strict HSPU (1 working at a time) / 50 synchro pushups (modification)

100 synchro DB front rack alt lunges (synchro knee ground and standing up) 50/35’s (2 working at a time)

300 double Unders (1 working at a time)

500′ Bear crawl repeats – (50′ sections tag partner tags in for next) (1working at a time)

50 Devils press 50/35’s (1 working at a time)

50 synchro partner WB abmat sit-ups (2 working)

100/80 cal bike (1 working)

Team

A. Snatch – 5rm TnG in 12 min

– modification: 5 rep muscle snatch. Not TnG. Strength focus

B. Teams of 2

1 mile run (200’s)

50 dB c&j 50/35’s

100/80 cal bike

100 alt dB snatch

1000m row (alt every 250)

50 dB box step overs

1 mike run (swap every 400m)

January 12th – Our Annual Year celebration + holiday party. Mark your calendars!

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Team

A. Clean + 2 Jerks + clean and jerk

* following two jerks, drop bar reset and perform final clean and jerk

– 16 minutes

B. Afap

75/60 cal bike

50 hang alt dB snatch 50/35

25 synchro burpees

50 synchro partner abmat sit-ups

75/60 cal bike

50 alt hang dB clean and jerk 50/35

25 synchro burpees

50 synchro jumping lunges (sync in air – alt legs in air)

– single DB movements

Team

A. Power clean + :2 pause below knee power clean + :2 pause just off ground power clean – to max in 14 min

B. Amrap 10 : alt rds 1/1

10 Russian kb swings 70/53

8 plate thrusters 45/25

6 burpees onto plate

C. AFAP

75 deadlifts 225/153

50 dB box step overs 50/35’s over 24/20″

250 DU

Team

A. Power Snatch : 2RM in 14 min

Rest 2-3

B. 10 min ladder

2.4.6.8.10.12 etc

Power snatch 135/93

C2b pull-ups

Rest 2-3

C. 10 min Alt 1:1

8 deadlifts 205/133

8 bar lateral burpees

8 cal bike

Who’s ready for Team Saturday?!?

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Announcements:

1. Annual Yankee Swap is Dec 18th at CFF. See event page on Facebook for details. Food catering by Hard Body Meals – Families welcome!

2. Did you get the new Hoodie or Joggers get? All sizes in stock along with our first CFF socks to date. Ask a coach to check them out or see front lobby.

3. Yoga!! Each Sunday, 9a. $5 for class. Join us each Sunday morning!

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Team

A.  hang power clean + s to oh : 5rm in 12 min

Rest 2-3

B. Alt rds 1:1

Amrap 11

10/8 cal bike

8 pull-ups

10 pushups

8 weighted sit-ups 30/25#

–

Rest 2-3

C. Afap

100 ohs 75/53

100 hang power clean

100/80 cal bike

Buddy week is coming to an end!

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Team:

Running clock

5 min max cal bike / row

Rest 1 min (transition)

5 min max cal row / bike

Rest 3 minutes

AMRAP 10 alt rds 1:1

7 dB power cleans

7 dB push press

7 burpees over db’s

Rest 3 min

12 clock

35 under overs w/ partner

35 synchro push with alt high fives top of each

70 alt dB snatch 50/35

280 single Unders

Amrap wall balls

Buddy week is coming! All next week . . .

Share and help us make it a big week at CFF.

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Team

A. Min 0-12

100/80 cal bike *7 min cap

Into amrap

15 hang power cleans 155/103

15 front squats

15 s to Oh

Rest til 15 min

B. Afap (use both rigs if needed)

50 c2b

75 pushups

50 t2b

75 kb swings 70/53

Team

A. Hang squat cleans – 5rm in 12 min

Rest 2-3

B. 2 rds

1k row (swap however you choose)

10 alt rds of “Cindy”

1k run (alt every 200m)



Team

A. 2 hang clean + jerk in 14-15 min

B. 10 min clock

200 double Unders

100 air squats

50/40 cal bike

25 synchro dB SqT clean thruster 50/35 – single db – synchro ground + Squat + and OH

Rest 2-3

C. 8 min clock

75 box jump overs 24/20

50 synchro burpees

75 kb swings 70/53