Schedule Alert!! Monday 1/2/17
New Year’s Wod The gym will be open on monday 1/2/17 for 9:30am class & 10:30am class Doors lock at 11:30am
Month: December 2016
12/30/16 wod
4 rounds 15 box jumps 15 kbs 53/35 15 wallballs 15 burpees
12/29/16 wod
3 strict pull-ups every 30 secs for 5 mins Then 21-18-15-12-9-6-3 Situps Back ext
12/28/16 wod
20 min amrap 8 deadlifts 135/95 6 hang cleans 4 shoulder to overhead 2 burpees
12/27/16 wod
50-40-30-20-10 Cal row Push-ups Situps Walking lunges
We are open!
CFNO will be open tomorrow (Monday) from 8-10!! Come work off those Christmas Cookies!
12/23/16 wod
12 Exercises of Christmas
12/22/16 wod
One power clean at bw emom for 10 min Then 7 rounds 20 cal. Row Rest 40 sec
12/21/16 wod
3 min amrap 30 dbl unders 15 deadlifts 155/105 15 burpees Rest 3 min 30 dbl unders 10 deadlifts 185/135 10 burpees over bar burpees Rest 3 min 30 dbl unders 5 deadlifts 225/155 5 burpees box jumps
12/20/16 wod
Shoulder press 1-1-1-1-1 Push press3-3-3-3-3 Push jerk 5-5-5-5-5 Then 5 rounds 12 db snatchs r 50/35 12 db snatchs l 50/35 6 dips 3 burpees
12/19/16 wod
30 cal row 30 kbs 53/35 30 pull-ups 30 cal row 30 box jumps 30 wallballs 30 cal row 30 push-ups 30 Situps 30 cal row 30 kbs 30 pull-ups
12/15/16 wod
Sumo dead lift 1-1-1-1-1 Then 25 cal row 50 Situps 25 cal row 30 Situps 25 cal row 20 Situps 25 cal row 10 Situps
12/14/16 wod
Dirty 30 30 box jumps 30 c2b pull-ups 30 kbs 30 front squats 115/80 30 ttb 30 push press 115/80 30 deadlifts 115/80 30 wallballs 30 burpees 30 dbl unders
12/13/16 wod
Death by strict pull-ups First min 1 pullup second min 2 pull-ups and so on to u can not do all pull-ups in a min Then 3 min amrap 3 power cleans 135/95 3 push jerks 135/95 3 burpees Rest 3min 3 min amrap 3 power cleans 3 push jerks 3 burpees Rest 3 min…
12/12/16 wod
20 min amrap 12 box jumps 9 db sit-ups 35/25 6 db snatchs 55/35 3 dips
12/9/16 wod
3 rounds 7 hang cleans 95/65 7 pull-ups 7 box jump overs Rest 3 min 3 rounds 7 hang cleans 95/65 7 pull-ups 7 box jump overs Rest 3 min 3 rounds 7 hang cleans 95/65 7 pull-ups 7 box jump overs
12/8/16 wod
Hang snatchs 3-3-3-3-3 Then 5 rounds 7 deadlifts 225/135 25 air squats 7 hspu
12/7/16 wod
December -7-1941 19:41 amrap 7 reps each Wallball Push-ups Kbs 53/35 Pull-ups Box jumps Situps Walking lunges Kte Cal row Dips Back ext Burpees
12/6/16 wod
Back squats 3-3-3-3-3 Then 21-18-15-12-9-6-3 Shoulder press 95/65 Walking lunge 45/25
12/5/16 wod
25 min amrap 27 cal row 21 decline push-ups 15 weighted Situps 9 strict pull-ups
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