Monday, June 10th, 2019

June 10, 2019

Please note that classes today will be at our 507 Westport Ave. address and both boxes will be closed on Tuesday, 6/11. Thank you for your patience!

7 minute intervals of:

 

Wall Ball Tabata

Then 200-300m run

*rest one minute

 

Sit-up Tabata

Then 200-300m run

*rest one minute

 

Mountain Climber Tabata

THen 200-300m run

*rest one minute

 

Push-up Tabata 

Then 200-300m run

*rest one minute

 

Wall Ball Deadlift Tabata

Then 200-300m run

*rest one minute

 

Side plank Tabata (alternate sides every :20 sec.)

Then 200-300m run

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Sunday

June 9, 2019

This will be the only class today and will be held at 19 Willard Road at 8am.

7 minutes with 2 minutes rest:

1. 500m row buy in, remaining time: AMRAP of 10 DB strict press, 20 DB weighted reverse lunges (10 pairs)

2. Shuttle run 10m, 20m, 30m, 10 Ball Slams

3. With one moderate to light KB: 5 SA KBS L/R, 5 OHS per side, 5 thrusters per side

4. 10 pair of db bicep curls, using the same db, 10 pair of single leg deadlift, 10 DB no push up, no jump burpees

5. 50m single arm farmers carry right 53/35, 10 pairs of jump lunges, 50m single arm farmers carry left, 25 air squats

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Saturday

June 8, 2019

There will only be one class today at 8am, no sign up is necessary.

Coach leads group through GPP warm up

 

then:

 

Buy in:

800m Farmers carry to the new location

800m run back to CFW

 

with your partner:

 

Teams of 3, For Time (30 Minute Cap):
100/80 Cal Row
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 V-Ups
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)

100/80 Cal Row

60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 V-Ups
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)

Cash out:

800m Farmers carry to the new location

800m run back to CFW

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