WOD

Thurs, 01102013

Yoga tonight, 7:30p! Join us and get that body moving properly!

Announcements:
1. Link to Google Doc for 30 Day Challenge will be up today/tomorrow. Enter your points daily to be involved.
2. All SFH Products are in stock
3. Construction is moving along. Thank you for everyone’s patience.

Events:
1. Our 2nd In house Competition is coming! Sign up! Google Doc is on the CFF Facebook Group Page. This is for everyone

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Beach weather is right around the corner. Grab your friends and family and get them in to join us!

Buy In:
EMOM x 5 min
15 Mtn Climbers
10 Back Ext
EMOM x 5 min
3 Pull-ups (Strict)
5 Wall Balls
7 KB Swing (35/26)
Then,
Group Mobility
– Hamstrings
– Shoulders
– Thoracic

Fitness / Performance:
A. Power Clean 7×2
*doesnt have to be TnG, but no rest. Regrip, get your position and Go!
B. AMRAP 8
10 KB Ground To OH (1 arm at a time, alt after 5)
1 Rope Climb
35 Double Unders / 100 Singles

Rest 4

AMRAP 6
10 Hang Power Cleans (95/65-75/45)
10 Push-ups
10 Box Step Ups (KB or DB’s each hand)

Competition:
A. Rest Day

Endurance WOD:
:15 on :15 off – 15 Intervels.
^ find a pace. Try to sustain. Do not go balls to wall out of the gate.

LiveFree Weightlifting:

A. Push Press 5×2 (front)
B. Jerk – EMOM @ 80-85% x 10 min
C. GHD Sit-ups 3×15
D. No Hook (no straps),No Feet Snatch – climbing singles. Nothing to heavy

LiveFree Barbell:
Rest Day

Wed, 01092013

Weightlifting Wed is here! 7:30p. Join us!!!!

Announcements:
1. Link to Google Doc for 30 Day Challenge will be up today/tomorrow. Enter your points daily to be involved.
2. All SFH Products are in stock
3. Construction is moving along. Thank you for everyone’s patience.

Events:
1. Our 2nd In house Competition is coming! Sign up! Google Doc is on the CFF Facebook Group Page. This is for everyone

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Buy In:
Row 400m
20 Back Ext
20 AbMat
5 HSPU
10 Pull-ups
15 Push-ups
20 Squats
25 Walking Lunges
Then,
GROUP Mobility

Fitness / Performance:
A. Strict Press 1.1.1 x 3 @21X1
*target is above your 3RM if possible
B. AMRAP 15 – Tester
14 Walking Lunges
12 Push Press (115/85)
10 T2B/K2E

Competition:
1)
A. Strict Press 1.1.1 x 3 @20X1
B. Back Squat 5×5 @20X0
2)
A. AMRAP 15
14 Walking Lunges with #
12 PP (115/85)
10 T2B

Rest 15

A. Accumulate 2 min in an L Sit
B. EMOM x (x) for (x) reps each – Muscle Up Training / Progressions
^Nothing too long or too high in reps. Keep it low, technical and fluent.
C. Lever Practice

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LiveFree Weightlifting:
1. Snatch – Triples (floor) Highboards
2. Clean Pull /Clean/Jerk
3. Snatch High Pull 3×2 (Highboards)
4. Front Squats 5×3 @22X1

LiveFree Barbell:
ME Upper
A. Bench Press @31X1 – Banded (Green/Blue)- 1RM
B. Weighted Pull-up 5×3 @21X0
C. DB PP (Single Arm) 3×8 (each arm)
D. Bent Over Rows 5×2

Tuesday, 01082012

Announcements:
1. Last Day to Register for the 30 Day No Grain Challenge
2. All SFH Products are in stock
3. Construction is moving along. Thank you for everyone’s patience.

Events:
1. Our 2nd In house Competition is coming! Sign up! Google Doc is on the CFF Facebook Group Page. This is for everyone

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Buy In:
:30 on :15 off x 3 rds
1. Mtn Climbers
2. Air Squats
3. Banded Scap Retractions (back)
4. Wall Ball (14/10)
5. Back Ext
Then,
Group Mobility (Coach Led)
– partner Internal Rotation
– Lax Ball
— Lats and Upper Back
– Band Rotation on Rig

MAP Training – Sustainability

Fitness:
A1. Weighted Pull-ups 5×3
A2. HS Hold on Wall – 15 sec Hold, rest 1:30
B. MAP – Sustainability
AMRAP 10
Row 300m
12 Pull-ups
9 KB High Pull

Rest 5

AMRAP 10
2 Bear Crawl
10 BB Bent Over Row
20 AbMat

Performance:
A1. Weighted Pull-ups 5×3
A2. HS Hold on Wall – 15 sec Hold, rest 1:30
B. MAP – Sustainability
AMRAP 10
Row 300m
12 Pull-ups
9 Power Cleans (95/65)

Rest 5

AMRAP 10
2 Bear Crawl
10 BB Bent Over Row (95/65)
20 AbMat

Competition:
A. Weighted C2B PU 5×2
B. MAP Training – Sustainability
AMRAP 10
Row 300m
12 Pull-ups (strict each set til (-2), then Kip to finish)
9 Power Cleans (135/95)

Rest 5

AMRAP 10
2 Bear Crawls
10 BE BB Rows (135/95)
20 # Sit-ups (using DB)

Rest 5

AMRAP 10
HS Walk – 1 Full time across room
5 Skin The Cats (feet off ground)
Farmers Carry – 2x (back and forth)
*use heavy DB’s or farmers carries handles.

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Endurance:
:15 ON :15 OFF x 10 minutes
Rest 10 min
5 Min – max calories rowed

LiveFree Weightlifting:
1. Cleans – Low blocks – doubles
2. PP – behind Neck 5×3
3. Snatch 5×2- Highboards. 2 sec off ground, 2 sec below knee then high Pull
4. BS – Heavy Singles for Day

LiveFree Barbell:
1. Rest Day

Monday, 01072013

Announcements:
1. Today starts our 30 Day – No Grain Challenge. Details are in our CFF Nutrition Group on Facebook. Join us!
2. All SFH Products are in stock
3. Construction is moving along. Thank you for everyone’s patience.

Events:
1. Our 2nd In house Competition is coming! Sign up! Google Doc is on the CfF Facebook Group Page. This is for everyone!

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CFF @ 2a Competition this past weekend

Buy In:
:45 on : 15 off (staying on station for 3 rotations before moving)
1. Row
2. Bear Crawls
3. Squat Box Jumps
Then,
EMOM x 5 min
10 Back Ext
10 Scap Squeezes
5 Push-ups
Then,
– Group Mobility
^coach Led

Fitness:
A1. Front Squat 5×3 @32X1
A2. Deadlift 5×3 @ 60% @20X1, Rest 1:30-2 min
B. 4 rds AFAP of,
10 Goblet / Front Squats
10 Lateral Bar Burpees
10 Box Jumps (24/20)
*Goblet vs Front Squat – Athlete choice / specific

Performance:
A1. Overhead Squat 5×3 @21X1
A2. Deadlift 5×3 @60% @20X1, Rest 1:30-2 min
B. 4 rds AFAP of,
10 OHS (95/65)
10 Lateral Bar Burpees
10 Box Jumps (30/24)

Competition:
1)
A. Clean & Jerk Complex – 3 TnG Cleans / 1 Jerk
^ TnG Squat Cleans should be performed
B. Back Squat 5-3-2-1-1-1
C. EMOM – HSPU x 7 min
^your weakness. Low volume, nothing approaching failure. (IE; Deficit, Pbars, Rings etc)
2)
A1. OHS 5×3
A2. DL 5×3 @ 50% + Bands @20X1, Rest 1:30-2 min
B. 5 rds AFAP,
10 OHS (95/65)
10 Bar Lateral Burpees
10 Box Jumps (30/24) *step down
Rest :30
1 min Max DU
Rest :30
3 x (x) T2B – resting :30 between each set

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Endurance WOD:
A. Row 500m – Max Effort
Rest :30
Row 500m @ light %
Rest 3-5 Min, Repeat 3-5x

LiveFree Weightlifting:
1. Snatch – Doubles from Floor
2. 2×3 Triples from below knee
3. Clean & Jerk – Doubles from Floor
4. Clean Pulls – Highboards – 3×3 @110% – (no dropping bar) use eccentric
5. Back Squat 4×5 – Across @ 90% of 5RM

LiveFree Barbell:
A. Box Squat – 3RM – Parallel
B. Deficit Deadlift 3 x 10
C. Front Squats 3×7
D. Row :30 on :30 off x 10 min

Sat, 0105213

One Year Celebration today!
ONE 10a Class for all. Team Stuff and lots of fun. Then, head home shower and get cleaned up. We will meet back up at The Fuse Bistro (Lowell) at 3p (til 5p). It’s $8 per person for your dish. CFF is covering the rest. Please click attending on the Facebook event so we have a head count for Scott for those attending.

Today’s WOD(s) will be on the whiteboard upon your arrival. Join us!

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New Toys have arrived!

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Those Competing Sunday:
“GameDay”
2 rds not for time, get a sweat going
200m Row
2 Power Snatch @ 75%
4 Burpees
6 Pull-ups
8 Box Jumps (30/24) ^stepping down
10 Walking Lunges

Then , 5 min light Row
Men 2:05 Pace
Woman 2:15 Pace

Thursday, 01032013

Thank you in advance for everyone corporation with the construction going on. We are doing our best to get the work done ASAP. With the help of our awesome members, we should be all cleaned up VeRY soon!

Yoga tonight, 7:30p! Allison has a great session in store. Join us!

Announcements:
1. 30 Day Challenge – No Grains …. Starts Jan 7th. Details to follow.
2. In House Team Comp registration will be up this week and posted in our online Group.

Events:
1. Jan 5th – CFF One Year celebration. Starts at gym in the AM for a workout for all. Continues in the afternoon, at The Fuse Bistro. Everyone welcome for WOD. Only members welcome at The Fuse.
2. Feb 23rd – In House Team Comp. members only. All levels should participate.

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Buy In:
:30 on :15 Off
Row x 5
Then, 2x through
Mountain Climbers
Squats
AbMat Sit-ups
Back Extensions
Scap Squeezes
Then,
– Group Mobility
^ Hamstring – band on Rig
^ Couch Stretch
^ Shoulder Dislocates
^ quick dynamic Hip Complex

Fitness / Performance:
A1. Pendlay Rows 5×5 @21X1, NO rest
A2. HIGH Box Jump x 2 , rest 1 Minute
B. AMRAP 5 of – 7 Deadlift, 5 Power Cleans, 3 Cartwheels Over Bar – (bar weight (135/95) REST 3. Then, AMRAP 5, 50 Goblet Squats (53/35), MAX Rep Rows (alt every 5 each side)
^for Rows can use, KB’s, DB’s, Barbells

Competition:
1. Rest Day

Competing Sunday:
1. Rest Day

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Sleep Tight

Endurance WOD:
Row 500m, 50 DU, 50 Box Jumps. Rest half time it took. Then, row 250m, 25 DU, 25 Box Jumps. End with a 500m Row after half the rest of this last round.

LiveFree Weightlifting:
1. Snatch – Pendlay Step 1 – Singles
2. Snatch Pull 2×1 @5% higher than shooting for on Friday.
3. Behind Neck Push Press 2×3

Wed, 01022013

Weightlifting Wed tonight at 7:30p! Join us! #slam bars Kill Pr’s

Announcements:
1. 30 Day Challenge – No Grains …. Starts Jan 7th. Details to follow.
2. In House Team Comp registration will be up this week and posted in our online Group.

Events:
1. Jan 5th – CFF One Year celebration. Starts at gym in the AM for a workout for all. Continues in the afternoon, at The Fuse Bistro. Everyone welcome for WOD. Only members welcome at The Fuse.
2. Feb 23rd – In House Team Comp. members only. All levels should participate.

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Buy In:
Row 300m
20 Back Ext
20 AbMat Sit-up
5 Push-ups
10 Scap Squeezes
15 Squats
20 V- Ups
Then,
– Hip Mobility Complex, :45 each hold
– Band work on Shoulders, :30 holds each
– Lacrosse Ball Front Shoulder/Chest

Fitness / Performance:

A1. Bench Press 5×3 @21X1 (12 min), rest :30
A2. 10 Rear Band Squeezes x5 , rest :30
B. WOD: AMRAP 12
10 Rounds of “Cindy”
25 Burpees
AMRAP Cal Row
*** Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats
^score = amount of Calories Rowed
Rest 2 min
C. 2 Min AbMat Test

Competition:
Session 1:
A. Clean Complex – Hang Clean, Full Clean, Front Squat, Jerk
B. Go into Heavy FS Singles @20X1
Session 2:
A1. Bench Press 5×3 @21X1
A2. 10 Rear Band Squeezes
B. WOD: ^ same as above
C.. Row 7 min @60% light pulls – recovery

Competition – competing this weekend:
1. 500m Row @ 80% rest 1:30, 500m Row @ 90% rest 1:30, 500m Row @97%+ … Rest :30 seconds AMRAP 3 – Snatch Doubles – touch n go
Rest
2. WOD : ^ above

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Endurance WOD:
5k Long & Light

LiveFree Weightlifting:
1. Snatch Complex – 1 high pull , 1 Power Snatch, 1 Full Snatch
2. Clean & Jerk – Singles
3. Clean Pulls 3×2 @105%+ – pausing below knee 2 seconds
4. Front Squats 5×3

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