Wednesday 31.5.17

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[caption id="attachment_5372" align="aligncenter" width="642"] Tadgh[/caption] Warm-up: PVC Pipe Warm-up during brief 4 RNFT: 100m Run 5 Deadlifts (Get to working weight) 25 Double unders / Singles unders WOD: OPEN-PERFORMANCE “The Running Dead” 3 RFT: 600m Run 16 Deadlifts (225/155) 60 Double-unders FITNESS 3 RFT: 600m Run 16 Deadlifts (185/105) 100…

Tuesday 30.5.17

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[caption id="attachment_5367" align="aligncenter" width="642"] Bradley[/caption] Warm-up: A)Band Pull-aparts (30 overhand, 30 underhad) Leg Routine (Lifts, clam, bridge) 3 sets x10 reps 400m Run B)Barbell Warm-up C)EMOM 5 minutes: 3 Clean and Jerks Work up to working weight for WOD WOD: OPEN-PERFORMANCE-FITNESS “Grace” For Time: 30 Clean & Jerks (135/95#) No…

Murph- Be at the gym by 9am…no later

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  [caption id="attachment_5361" align="aligncenter" width="642"] Last years Murph![/caption] [caption id="attachment_5363" align="aligncenter" width="642"] Last Years Murph![/caption] WOD: “Murph" 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Wear a 20 # weighted vest for men/ 14 # weighted vest for women. Athletes its that time of year…

Thursday 25.5.17

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[caption id="attachment_5354" align="aligncenter" width="642"] Aubrey[/caption] “Team Tosh Sprints” Work/Rest with a partner… 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run CFV Brief Memorial Weekend/Day Murph — Saturday, May 27th Class at 9:00am CFV Cookout - Sunday, May 28th 12-4pm CFV closed - Monday, May 29th (Memorial Day)…

Wednesday 24.5.17

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[caption id="attachment_5349" align="aligncenter" width="642"] Coach Jen..."Fran!!"[/caption] Warm-up: Band Pull-aparts (20 overhand and 20 Underhand) Shoulder stretch Front Squat and Press Barbell warm-up Then... 30 sec. working/ 30 sec. resting for 6 minutes 3 Thrusters 3 pull-ups WOD: OPEN – PERFORMANCE – FITNESS “Fran” 21-15-9 Thrusters (95/65) Pull-ups “Fran” is arguably…

Tuesday 23.5.17

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[caption id="attachment_5345" align="aligncenter" width="642"] Morgen[/caption] Warm-up: Ankle mobility and hip flexor work then... 3 RNFT: 200m Row 7 Deadlifts (work your way up to body weight) 7 Box Jumps WOD: OPEN – PERFORMANCE – FITNESS “Christine” 3 Rounds: 500m Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20″) Compare to July…