Show up at 845am and sign up for a heat.
Show up at 845am and sign up for a heat.
Show up at 845am and sign up for a heat.
August 7, 2020
JOIN US SATURDAY FOR THIS AWESOME EVENT!
10 Rounds of:
5 Burpee Box Jumps
7 Power Snatches or 14 SA DB Snatches
9 DB Clean and Jerks (30#/45#)
1K Row
10 Rounds of:
5 Burpee Box Jumps
7 Power Snatches or 14 SA DB Snatches
9 DB Clean and Jerks (30#/45#)
1K Row
10 Rounds of:
5 Burpee Box Jumps
7 Power Snatches or 14 SA DB Snatches
9 DB Clean and Jerks (30#/45#)
1K Row
August 6, 2020
Athlete Krystal killing Mondays WOD!
12 Minutes EMOM:
1 Squat Clean (105/155)
1 Front Rack Lunge Right
1 Hang Squat Clean
1 Front Rack Lunge Left
2 Front Squats
Followed by:
3 Rounds:
30 Second Right Side Plank
30 Second Neutral Plank
30 Second Left Side Plank
30 Second Ab Mat Sit Ups
12 Minutes EMOM:
1 Squat Clean (105/155)
1 Front Rack Lunge Right
1 Hang Squat Clean
1 Front Rack Lunge Left
2 Front Squats
Followed by:
3 Rounds:
30 Second Right Side Plank
30 Second Neutral Plank
30 Second Left Side Plank
30 Second Ab Mat Sit Ups
12 Minutes EMOM:
1 Squat Clean (105/155)
1 Front Rack Lunge Right
1 Hang Squat Clean
1 Front Rack Lunge Left
2 Front Squats
Followed by:
3 Rounds:
30 Second Right Side Plank
30 Second Neutral Plank
30 Second Left Side Plank
30 Second Ab Mat Sit Ups
August 5, 2020
Sometimes you just have to sit down after the beating of an Every 2 Minute WOD / 8 Rounds!
Sign up on Zenplanner to reserve your spot. 8am today is HIIT with Casey
For Time:
3 Mile Run
Every 400 Meters:
9 Burpees + 21 Air Squats
For Time:
3 Mile Run
Every 400 Meters:
9 Burpees + 21 Air Squats
For Time:
3 Mile Run
Every 400 Meters:
9 Burpees + 21 Air Squats
August 4, 2020
KIDS CAMP SUMMER 2020 was a SUCCESS! Thanks for all who participated and those who helped make this happen!
4 Rounds of:
400 Meter Run or 500 Meter Row
20 Box Jumps
10 Strict Let Lifts from Bar or Knee Raises
30 Sec Handstand Hold or Plank Hold
10 HSPU or Seated DB Presses
30 Sec Hollow Hold
20 Sit Ups
10 Burpee Broad Jumps
4 Rounds of:
400 Meter Run or 500 Meter Row
20 Box Jumps
10 Strict Let Lifts from Bar or Knee Raises
30 Sec Handstand Hold or Plank Hold
10 HSPU or Seated DB Presses
30 Sec Hollow Hold
20 Sit Ups
10 Burpee Broad Jumps
4 Rounds of:
400 Meter Run or 500 Meter Row
20 Box Jumps
10 Strict Let Lifts from Bar or Knee Raises
30 Sec Handstand Hold or Plank Hold
10 HSPU or Seated DB Presses
30 Sec Hollow Hold
20 Sit Ups
10 Burpee Broad Jumps
August 3, 2020
This coming Saturday HERE at CFOIB we will have a very important even and need your help making it a success.
Sign up online!
First half of class will involve working on weighted movements/building to load.
Every 2 Mins for 8 Rounds Complete the Following:
8 Front Rack Lunges (95/65)
7 Front Squats
6 Thrusters
5 Bar Facing Burpees
First half of class will involve working on weighted movements/building to load.
Every 2 Mins for 8 Rounds Complete the Following:
8 Front Rack Lunges (95/65)
7 Front Squats
6 Thrusters
5 Bar Facing Burpees
Every 2 Mins for 8 Rounds Complete the Following:
8 Front Rack Lunges (95/65)
7 Front Squats
6 Thrusters
5 Bar Facing Burpees