Monday

A.
EMOMx10: Power Clean + Squat Clean, climbing
B..
AMRAP 12:
75 Double unders
30 Lateral Barbell Burpees
15 Clusters, 135/95
 5 Muscle ups

Friday

Happy Friday!
A.
Make up strength day-pick one:
Bench
Deadlifts
Back Squats

B.
Every 5 minutes, for 30 minutes (6 sets):
Row 500 Meters
5 Thrusters (115/75 lbs)
10 Burpees Over the Barbell

Thursday

Teams of 3:
A. AMRAP 7 of Push Press:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135 3 min Rest
B. AMRAP 7 of Front Squats:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135
3 min Rest
C. AMRAP 7 of Power Cleans:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

* 2 person team do 35 reps in 6 min, rest 4 min
* 4 person team do 65 reps in 8 min, rest 2 min

Wednesday

Cammi in Bridgeport this past weekend doing Murph! Proud of her!!!
A.
Every 3 minutes, for 15 minutes (5 sets):
Seated Shoulder Press x 6-8 reps @ 2111
Use the time between sets to stretch calves and hip flexors.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings
If you don’t have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set.

Tuesday

Great turn out for Murph! Everyone had fun and did a great job!!!

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-95%
Build over the course of the 10 sets.
B.
Five rounds for time of:
5 Power Snatches (115/75 lbs)
10 Overhead Walking Lunges (115/75 lbs)
30 Double-Unders+

                                                           

Monday

MEMORIAL DAY! 1 class only today @9:30am!
We will be doing the workout Murph! Any levels welcome workout can be scaled down!

Wear your running shoes!
Hope everyone had a great weekend! All other classes cancelled today!

Friday

A.
Work on strict Press, Back Squats, or Deads if you missed yesterday
or 4 Sets of 5 Bench Press immediately followed by 8-12 Push Ups.
B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

Thursday

Teams of 3 (1 athlete works at a time):
With a running clock…
A. In 7 mins complete:
50 Back Squats, 135/95
50 Back Squats, 185/135
AMRAP Back Squats, 225/155 in remaining time.
Back squats can be taken from a rack.
Rest 3 minutes
B. In 7 mins complete:
50 Strict Shoulder Press, 95/65
50 Strict Shoulder Press, 115/80
AMRAP Strict Shoulder Press, 135/95 in remaining time.
Presses can be taken from a rack.
Rest 3 minutes
C. In 7 mins complete:
50 Dead Lifts, 185/135,
50 Dead Lifts, 225/155
AMRAP Dead Lifts, 275/185 in remaining time.                                       

Do your best to partner with athletes that have similar strength numbers as yourself. If not sure, error on the side of caution.

Wednesday

Squat Challenge - 2 sets of- Squat holds against wall 45sec
10 squats with plate 10lb or 15lb out in front of you arms straight
A.
Three sets (12 minutes) of:
30 seconds of Muscle-Ups or Ring Dips
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds
B.
Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
25 Push-Ups

CFCP Orange Slices play tonight at 7:20 @Metro

Tuesday

Squat Challenge-
2 rounds-
Goblet squat hold with a Kettle Bell 45sec
20
air squats
A.
Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Three rounds for time of:
30 Wall Ball Shots 20lb/14lb
20 Burpees
10 Box Jump-Overs

Monday

Squat Challenge-
2 Rounds
Squat holds with a plate 45 sec.
35 Air squats
A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk with a Pause x 1 rep
(dip and pause for one full second, then jerk – then hold for 2 seconds in the receiving position before recovering your feet)
Work with a load that allows you to maintain perfect mechanics for all ten sets.
B.
“Tommy V”
For time:
21 Thrusters (115/75 lbs)
12 Rope Climbs (15′)
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
C.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed

Friday

 30 day Squat Challenge starts today! you can do this in your warm up or cool down and even if you missed today's class! 
2 rounds of- 
40 second squat hold
30 air squats

A.
Take 15 minutes to build to a new 1-RM Push Press
B.
“Helen”
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Thursday

 A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3011
Rest 45 seconds between legs, 45 before moving on
Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0
Rest 45 seconds

B.
For time:
75 Double Unders
50 Wall Ball Shots (20/12 lbs)
25 Burpees
50 Wall Balls (20/12 lbs)
75 Double Unders
                                                                                            Team Orange Slice! Indoor Soccer

Wednesday

SQUAT CHALLENGE Starts this Friday the 15th! Get ready for 30 days of lots of different kind of squats! 
 A.
Every 90 seconds, for 12 minutes (8 sets):
4-Stop Halting Clean Deadlift + Hang Clean
(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)
Build over the course of the eight sets.
B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (185/125 lbs)
1 Front Squat (185/125 lbs)
1 Shoulder to Overhead (205/135 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.

Tuesday

A.
Four sets of:
Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each @ 2012
Rest 2 minutes
B.
Three sets of:
60 seconds of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60 seconds
60 seconds of Hollow Hold or Rocks
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds




"King of CrossFit," 60 Minutes.

Monday

Hope everyone had a great weekend and Happy Mothers day to all the moms!

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.
B.
Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
- OR -
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

Monday

A.
Five sets of:
Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh
Rest 2 minutes
B.
Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups
*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.
C.
Two sets of:
Supine Ring Rows x 10 reps
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds