Week of 11/2/2020

Reminders:
~Please be sure to register for classes on your Wodify App or desktop.  This is required.
~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.

Monday

 

Tuesday

Strength

Back Squat
Work up to 90% x 1 x 5 sets

WOD

AMRAP in 7 minutes:
25 Double-Unders
10 Burpees
~Compare to 1/2/2020

Wednesday

Core

Tabata Mash:
Medball Shoulder Taps
Medball Russian Twists

WOD

3 rounds each for time:
Row 1000m or Bike 2400m or Ski 800m
Rest 3 minutes between efforts

Thursday

Strength

Snatch
Work up to 90% x 1 x 2 sets

WOD

AMRAP in 7 minutes:
7 Toes to Bar
7 Burpees
~Compare to 1/2/2020

Friday

WOD

EMOM for 20 minutes with partner:
Station 1: 80yd Shuttle Run on Turf (10 x 8yds)
Station 2: Max Reps of Single Arm DB Clean & Jerk
~Score is total Clean & Jerks reps with partner
~Men: 50lbs
~Women: 35lbs

Saturday

TBD