• THIS WEEK
  • No Barbell Club Monday or Thursday
  • TODAY July 3rd, Regular schedule 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30pm class
  • Wednesday July 4th: NO Classes

Muscle Snatch
3 on the 2 minute for 8 minutes

Power Snatch
2 on the 2 minute for 8 minutes

Snatch
1 on the 2 minutes for 8 minutes

WOD Guidance & Goal: Build in weight every 2 minutes. Form over intensity

Post Weights to Comments.

THIS WEEK

• No Barbell Club Monday or Thursday
• Tuesday July 3rd, Regular schedule 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30pm class
• Wednesday July 4th: NO Classes

“Start Again”
EMOM 8: Alternating Rounds
18/15 Calorie Row
12 Toes to Bar
Rest 5 Minutes
EMOM 8: Alternating Rounds
15/12 Calorie Bike
12 Box Jumps (24/20)

WOD Guidance & Goal: Push. This workout will be a burner. It’s only 8 minutes with a HUGE rest between EMOMs. Scale reps as needed to finish within the minute. 

Post Score to Comments.

Courtesy of CFPC

6 rounds
Sled push down and back (90/45)
Run cars
Rest 1 min

Week of July 4th

• Tuesday July 3rd, Regular schedule 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30pm class
• Wednesday July 4th: NO Classes

Team Burpee Mile
With a team of 4-5
Complete 4 laps of:
5 burpee broad jumps
*one person does 5 burpee broad jumps then jogs 1 lap back to the group. The next person in line starts their 5 burpee broad jumps where the last person left off. This continues until the team has completed 1 mile of burpee broad jumps

WOD Guidance & Goal: Have fun! 

Post Time to Comments.

Week of July 4th

• Tuesday July 3rd, Regular schedule 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30pm class
• Wednesday July 4th: NO Classes

“Sunday Rain”
3 Rounds:
15 Hang Squat Cleans (185/135)
15 Handstand Push Ups

Hang Squat Clean
3 Rep Max

WOD Guidance & Goal: Break cleans into 2-3 sets (10-5 or 6-5-4). If proficient with kipping hspu, go unbroken or break into 2 sets. If new to hspu, break into sets of 3-5 without going to failure. Aim to complete around 10 minutes. 

Post Time and Weight to Comments. Compare scores HERE.

• Week of July 4th
  • Tuesday July 3rd, Regular schedule 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30pm class
  • Wednesday July 4th: NO Classes

Run
AMRAP 20
400 Meter Run
Rest equal time it takes to do the interval

WOD Guidance & Goal: Be consistent. Aim to complete each round at your 1 mile PR pace and be within 3-4 seconds of each other

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6x500m row with 2 min rest between

• Week of July 4th
  • Tuesday July 3rd, Regular schedule 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30pm class
  • Wednesday July 4th: NO Classes

“Self Control”
50-40-30-20-10
Dumbbell Snatch (50/35)
Sit Up

WOD Guidance & Goal: Do continuous and fast sets. Aim to complete workout around 10-12 minutes

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• TEENS: This is the final week of 4:30p teen classes. Coach Michele will be reaching out to parents about summer program options.
• Week of July 4th
  • Tuesday July 3rd, Regular schedule 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30pm class
  • Wednesday July 4th: NO Classes

“Flames”
AMRAP 15
12 Calorie Bike
9 Thrusters (115/75)
6 Bar Muscle Ups

WOD Guidance & Goal: Aim to complete the bike in 1 minute. Unbroken thrusters for the first round. And choose a difficult upper body pulling movement as a scaling option for bar muscle ups (banded bar muscle ups, strict chest to bars, chest to bars, strict pull ups). Aim to complete 4-6 rounds.

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3×13 minute. rest 4 minutes between

• TEENS: This is the final week of 4:30p teen classes. Coach Michele will be reaching out to parents about summer program options.
• Week of July 4th
  • Tuesday July 3rd, Regular schedule 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30pm class
  • Wednesday July 4th: NO Classes

Back Squat
5×3, across

Cash Out…
Plate Push (down and back)
5 Burpees

WOD Guidance & Goal: Back Squats are done at 85-90%. 

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“Nevermind”
3 Rounds
25 Toes to Bar
50 Double Unders
25 Calorie Row

WOD Guidance & Goal: x

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5k time trial

“Solo”
3 rounds:
10 jumping lunges
150m sprint
8 jumping lunges
100m sprint
6 jumping lunges
50m sprint
4 jumping lunges
rest 3 minutes

WOD Guidance & Goal: As fast as possible every round. There’s plenty of rest for legs to recover

Post Times to Comments.