Warm-up

Dynamic Warm-up 1X

10 Squats, 10 Presses, 10 Deadlifts,
30 Jumping Jacks, 10 Front Squats,10 Push Presses
10 SDLHP, 30 Jumping Jacks, 10 Overhead Squats
10 Push Jerks, 10 Med Ball Cleans, 30 Jumping Jacks

Skill Work

10 minutes of your choice!

WOD

Not for time, 5 Rounds of :
12 One Arm Dumbbell Suitcase Deadlifts
12 One Arm Strict Press

Cool Down

10 Pass Thru
Samson Stretch
Knee to Chest
Cobra

Mindy
Sir
Courtney
Robert
Rob
Margo
Georgie

Warm-up

1 Time:
Dynamic

3 Rounds of:
10 Mountain Climbers, 10 Slamball
10 Shoulder Triplet, 50 Jump Rope

WOD

Cool Down

2 Rounds of:
Samson Stretch
Cobra
Knee to Chest
Child’s Pose

*5 PM class did the Broom Stick mile!

Craig, Matt,  Heidi & Michelle

Warm-up

Dynamic Warm-up 1X

10 Squats, 10 Presses, 10 Deadlifts,
30 Jumping Jacks, 10 Front Squats,10 Push Presses
10 SDLHP, 30 Jumping Jacks, 10 Overhead Squats
10 Push Jerks, 10 PVC Cleans, 30 Jumping Jacks

Skill Work

5 – 5 – 5 – 5 – 5

Hang Power Snatch

WOD

Not for time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Reps
Ketllebell Squats (Heavy pair)
Push-ups

Cool Down

2 Rounds of:
10 Pass Thru
5 Slow Mt Climbers
Knee to Chest

Mindy 26.5 lb KB
Sir   35 lb KB
Rob   26.5  lb KB
Matt   35 lb KB
Michelle   26.5 lb KB

Warm-up

1 Time:
Row 500 m
Dynamic

3 Rounds 5 Reps of:
Mountain Climbers, Slamball
Shoulder Triplet, Squat Jump

WOD

8:45 class

Power CINDY

20 minute AMRAP:

1 Power Clean for each round (round 2 = 2 PC…)
5 Pull-ups
10 Push-ups
15 Squats

Jimmy 10 rounds
Steve 10 rounds

10:00 class

250m Row

21 – 15 – 9  Reps of:
Push-ups
Squats
Ring Rows

250m Row

Amir 15:54

Cool Down

Lead by Nate and Duffy…their choice.

CFCCT 2 Warm-up

3 Rounds of:

5 – 10 Push-ups
10 Shoulder Triplet
10 Russian Lunges
5 -10 Knees to Elbows
20 Jumping Jacks

Skill Work

Get-ups
5 – 5 – 5

WOD

21 – 15 – 9  Rounds for time:
Dumbbell Thrusters
Double Unders or 50 Jump Rope
Pull-Ups
Box Jumps or 25 Step -Ups

Cool Down

Cobra
Pass Thru 10x
Samson Stretch
Knee to Chest
Child’s Pose