WEEK OF 12/10/18

  • Shake. Roll. Move. Kids fitness game is available for purchase at CFG.  This is an awesome kids fitness game that the whole family can play.  The Weidner’s play it at home.  You know, because we are into fitness and all 🙂  These also make a great gift for teachers!
  • The Adopt a Family Tree is up and running in the lobby.  Let’s give the two families we adopted  Christmas they will never forget.
  • This week begins our testing week on our strength lifts.  We will be doing heavy single testing (I don’t prefer the term “max” anymore, but that’s just me).  This Thursday and all of next week will be dedicated to finding those numbers.  The new strength program will begin on January 7th.  The week of Christmas and New Years will allow for time for those who did not find singles to do so.  Happy testing, everyone.
  • Happy Birthday to Coach Bryan on Wednesday the 12th.

MONDAY

Strength/Skill

None Today

WOD

“Indoor Baby Eva”
5 rounds for time:
30 Double-Unders
15 KB Swings
15 Pullups (55/35)

R+: 70/45 and chest to bar pullups

TUESDAY

Strength/Skill

A. Power Clean (go off of 3 rep max + 10lbs)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

B. Front Squat (go off of 3 rep max + 20lbs)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

WOD

“J.T.”
21-15-9 reps:
Handstand Pushups (head to floor)
Ring Dips
Pushups

“J.T. Junior”
15-12-9 reps:
Handstand Pushups (head to floor)
Ring Dips
Pushups

WEDNESDAY

Strength/Skill

4 sets:
20yd Bottoms Up KB Carry Left Arm
30 second Side Plank Left Arm
20yd Bottoms Up KB Carry Right Arm
30 second Side Plank Right Arm

WOD

AMRAP in 20 minutes:
Assault Bike 60 Calories Buy-In
in time remaining
10 Toes Through Rings
10 Turkish Get-ups (35/25lb) – 5 each side
10 Slam Ball Over Head Throws on turf (50/30)

THURSDAY

Strength/Skill

A. Snatch – Heavy Single

B. Back Squat – Heavy Single

WOD

For time:
Row 50om
50 Overhead Squats (95/63)
Row 500m

FRIDAY

Strength/Skill

Make-Up Day for lifts
or
Sprint Conditioning WOD

WOD

“Scuffle Gone Askew” (compare to 2/20/17)
3 x 4 minute rounds consisting of 1 minute at each station:
1) Deadlifts (135)(93)
2) Wall Balls
3) Burpees
4) Rest

SATURDAY

WOD with Mike and Kari