Wednesday

Strength:
Wendler cycle 3 week 2
Deadlift and Bench Press
3 @ 70%
3 @ 80%
Max reps @ 90%


Conditioning: 9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

Tuesday

2 minutes of Double unders
rest 2 minutes
2 minutes of Double unders

Then... 
 1. Snatch
EMOMx10: 1 Squat Snatch

 6 Rounds-
AMRAP 2:  45/25 meter Bike + Max reps of Power Cleans at 185/135
2 minute rest between rounds. (20cal row)

If time...
3-4 Giant Sets of:
10 Good Mornings
20 Weighted Sit ups

Saturday

On Monday we will only be having one class at 9am for the workout Murph!  Please come ready to Run! So bring running shoes! If you need to row it will be an option, as well as scaling options for the workout! Anyone can do this workout! Drop ins are welcome, $10 for the class. We will start at 9:15 so please get there by 9 so we can all start together~ ! This workout will at least take an hour or more.

Have a safe and fun Memorial Day Weekend!!!! 
Normal class today (Saturday)
Sunday- Open gym with Troy 9am-11am
Monday- 9am only

Friday

Conditioning
21 DB Thrusters, 45/30, 21 Burpees
18 DB Thrusters, 45/30, 18 Burpees
15 DB Thrusters, 45/30, 15 Burpees


Conditioning
AMRAP 6:
6 Power Snatches, 95/65
6 Kipping HSPU – Open standards

Open gym again this Sunday 9 -11!! Make up some strength or get some mobility in to be ready for Murph on Monday!

Thursday

Strength
Back Squat
Press
5 @65%
5 @75%
max reps @85%

Conditioning
Teams of 3
Row 3k
Run 2400m
Row 3k
1 person working at a time

Wednesday

Skill Work
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 75% every 40 seconds (this set is 8 mins)
B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 75% every 40 seconds (this set is 8 mins)

Stamina/Conditioning Builder
75 wall balls
50 TTB
50 Wall Balls
25 TTB

Remember it is fine to scale workouts and we do regularly for many reasons. Although if you want an "Rx" next to your name on the board it means every rep was completed as written down to open standards. 

Tuesday

Strength
Deadlift
Bench Press
Week 1 add ANOTHER 10 pounds to your dead number and 5 more to your bench
5 @ 65%
5@ 75%
Max Reps @ 85%

Conditioning
3 Rounds:
21 Calorie Row
15 Power Cleans, 155/105
9 Box Jumps, 30/24

Nice Snatch work in the evening yesterday!  Its obvious we have been working on it. Most are looking really nice!! Please pay as early as possible for June, Megan and Scott will be gone the beginning of the month and still want to get the gyms bills payed on time.

Monday

Snatch
EMOMx10: 1 Squat Snatch

Conditioning
“Barbara”
5RFT:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest exactly 3:00 between rounds, score is total time including rest.
or
"Cindy"
20 min AMRAP
5 pull ups
10 push ups
15 squats

Friday

Strength
Make Up
Push Press
Split Jerk

Conditioning 
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 30 Double Unders
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

Friday

Wednesday

Squat
Back Squat if you didn't on monday or
Front Squat 5 x 3 or
High Hang Squat Clean 5 x 2

Conditioning
Run 800m
40 HSPU
60 TTB
Run 800m

Mobility
Lat and thoracic spine foam roll
Smash Calfs, bone saw and feet.

Training words of wisdom
Sleep,The one thing that will make you better at everything
http://daily.barbellshrugged.com/better_at_everything/

Wednesday

Skill
At the 0:00
Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)
B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

Stamina Builder
21-18-15-12-9-6-3 Unbroken OHS, 95/65 – rest as little between sets as possible. If you are unable to complete a set unbroken rest as needed and re-do that set.

Conditioning
AMRAP 5
Up Ladder of: 1-2-3-4-5…
Clean and Jerks, 155/105
Ring Muscle ups

Tuesday

Stamina Builder
2 minutes of Double unders
rest 2 minutes
2 minutes of Double Unders
 
Conditioning
21-15-9 Dead Lifts, 225/155
400m run after each set.

MidLine/Row Conditioning
3 RFT:
30 Calorie Row
30 GHDSU
30 Hip Extensions

Monday

Snatch
EMOMx10: 1 Squat Snatch

 Squat
5×3 Back Squats, across

Conditioning
3 Rounds:
30 Burpees
30 Pull-Ups
30 Thrusters, 75/55

Thanks to Jeff, Teresa, and Lindsay for the BBQ on Sat. And thanks again for all the help this weekend, everyone kicked ass!! Our new location has come a long way in a short amount of time. Its as awesome as it is because of everyone at CFCP. 

Friday

Strength
make up

Conditioning
100-80-60-40-20 DU
10-8-6-4-2 OHS, 135/95
5-4-3-2-1 Ring MU

Midline Conditioning
3 Rounds NOT for time of:
30 GHDSU
30 Hip Extensions

Training words of wisdom 
Be happy with a P.R. and celebrate. Call it good for that day with that movement. If you think you can do more wait until next time. Check out Mike Burgener's reason why.

Thursday

Strength
Back Squat
Press
week 3
5 @75%
3 @85%
Max reps @95%

Conditioning
Every 90 seconds for 15 min
10 K.B.S.
10 Push ups

If Time
Tabata air squats 

Hey guys if you don't already know this Saturday after class we will be doing some work at the gym...staining, and finishing up a few things. We will be having a Hawaiian BBQ for everyone who comes and helps, and for everyone who helped us move!!! Bring your family and thank you again we really appreciate all the help we got! BBQ will be around 12:30/1pm, and we will start the work around 10am!! Hope to see you there

Wednesday

Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 65% every 40 seconds (this set is 8 mins)
B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 65% every 40 seconds (this set is 8 mins)
2. Stamina Builder
15-12-9-6-3 Unbroken Thrusters, 95/65 – rest as little between sets as possible. If you are unable to complete a set unbroken rest as needed and re-do that set.
3. Conditioning
ARMAP 9 of:
9 TTB
7 Kipping HSPU with Open “tape-line” standard.
5 Power Cleans, 135/95

Tuesday

Strength
Deadlift

Bench Press
5@ 75%
3@ 85%
max reps @ 95%

Conditioning
5 Rounds:
500m Row
15 Burpees
10 Front Squats (155/105)

Midline/Double under Stamina
5 rounds:
100-80-60-40-20 Double unders
25-20-15-10-5 GHDSU

Monday

 
Congrats to Troy and Jordon for going to the level 1 Cert this weekend 

Choose
EMOMx10: 1 Squat Snatch
or
Squat
5×4 Back Squats, across

Conditioning
3 Rounds of “Double DT”
24 Deadlifts, 155/105
18 Hang Power Cleans, 155/105
12 Push Jerks, 155/105
Rest 2 minutes between rounds.

then
6 sets of:
25 seconds to complete as many Ring Muscle ups as possible
35 seconds rest.

Friday

Strength
Make up
work on a weakness or
Split Jerk

Conditioning
“Open Test”
AMRAP 20
50 Wall Ball (20,14#)
50 Double Unders
40 Box Jumps (24,20#)
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145,100#)
20 Jerks (145,100#)
10 Snatches (145,100#)
10 Muscle Ups

Happy Birthday to Scott!!!!!!!!!!  

Thursday

Strength
Week 2
Back Squat
Strict Press
70%  x 3 reps
80%  x 3 reps
90%  x 3+ reps (As many reps as possible, MUST be more than 3)

Conditioning
5 rounds of:
9 Deadlifts 255/165
15 TTB
3 Rope Climbs 15′

Sub 12 Pull ups each round

Wednesday

  If you show up early to class you are welcome to stretch or mobilize to prepare your body. Please do not start on the warm up by yourself. We will make you start over. We need everyone to be working on the same thing together.
  If you show up to class late we understand. Please do your burpees (1 per minute late) and then start on the warm up off to the side. It will be up to the trainer but you may be able to shorten the warm up with their permission.  Please try to be on time. Thank you.

Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 60% every 40 seconds (this set is 8 mins)
B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 60% every 40 seconds (this set is 8 mins)
C. At the 24:00
Complete 4 rounds for time of:
15 unbroken Thrusters, 95/65

Conditioning
Run 400m
21-15-9:
KBS, 70/53
OHS, 115/80

Tuesday

Strength
Week 2
Deadlift
Bench Press
70%  x 3 reps
80%  x 3 reps
90%  x 3+ reps (As many reps as possible, MUST be more than 3)

Conditioning
EMOMx15:
Min 1: 18/15 Calorie Row
Min 2: 15 GHDSU
Min 3: 20 Hip Extensions

Monday

Snatch
EMOMx10: 1 Squat Snatch

Stamina Builder
6 sets of:
25 seconds to complete as many Ring Muscle ups as possible
35 seconds rest.

Stamina Builder
3 Rounds for time of:
20 Thrusters, 95/65
1 minute between rounds