Week of 8/3/2020
Reminders:
~Please be sure to register for classes on your Wodify App or desktop.  This is required.  The time frame to register for class has been changed to 48 hours and class size for the 6, 7, and 9am has been changed to 18 people because of demand.
~Please wear your masks when entering CFG and when walking about the facility.  You DO NOT have to wear a mask when working out in your designated box/platform.
~We have foam rollers for sale at CFG if you would like to purchase.  They are $25.  Shoot Barry an email if you’d like one.

Monday

WOD
For time:
30 Front Squats (95/63)
30 Row Calories or 21 Assault Bike Calories
20 Front Squats (115/73)
20 Row Calories or 14 Bike Calories
10 Front Squats (135/93)
10 Row Calories or 7 Bike Calories

Tuesday

Strength
Deadlift (use 80% of your former max)
Option 1: Bar x 10, 55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1 (no “+” reps)
Option 2: Bar x 10, 6 @ 55%, 6 @ 65%, 4 x 6 reps @ 70%

WOD
3 rounds for time:
20 DB Snatches (50/35)
20 Toes to Bar or 20 V-Ups

Wednesday

WOD (outside)
For time:
Run 2000m
50 Burpees
Run 1000m
25 Burpees

Thursday

WOD
“Brady” – Happy 5th birthday to my bud
8 rounds for time:
6 Chest to Bar Pullups
20 Overhead Plate Reverse Lunges (45lb/25lb)
15 KB Swings (55/35)
OR
Scaled Version
8 rounds for time:
6 Jumping Pullups or 12 Ring Rows
20 Reverse Lunges
15 KB Swings (45/25)

Friday

Strength
Push Press (use 80% of your former max)
Option 1: Bar x 10, 55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1 (no “+” reps)
Option 2: Bar x 10, 6 @ 55%, 6 @ 65%,  4 x 6 reps @ 70%

WOD (outside)
3 x 4 minute AMRAPs with a 2 minute rest between:
Heavy Farmer Carry 60yds (30yd out and back to your mat)
10 Anchored Abmat Situps
10 Pushups
~Start each round where you left off in the previous round.
~Score total Situps and Pushups completed

Saturday

“Jocelyn” (Happy Birthday to Coach Jocelyn from Friday)
5 rounds for time:
Run 400m
15 Hang Clean & Jerks (115/73)
30 Double-Unders