Friday October 13, 2017

Posted on Oct 12, 2017 | 0 comments

Strength:

Big Clean Complex

1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

–5 Rounds

–1 round =

–high hang squat clean + hang squat clean + full squat clean + push press

–high hang squat clean + hang squat clean + full squat clean + push jerk

–high hang squat clean + hang squat clean + full squat clean + split jerk

**no dropping the bar during the entire complex, rest as needed between rounds

WOD:

Sprints!

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Thursday October 12, 2017

Posted on Oct 11, 2017 | 0 comments

If you have personal belongings in the cubbys, please take it home with you or store it in your gym bag or car.  We have accumulated to much stuff and there is no room for purses or keys. Thank You!

DON’T FORGET: Save the Date!  Friday November 3 @ 6pm, we will have the 2nd annual Beer Mile/ CornHole/ Spike Ball Potluck! Put it on your calendar. 

WOD 1:

For Time:

Run 1 Mile

100 Double Unders

80 Kettlebell Swings 53/35

60 Wall Balls

40 PushUps

20 GHD Sit Ups

 

WOD 2:

20 Min AMRAP

15 Toes to Bar

12 DB Walking Lunge 35/25

200 m Farmer Carry

 

Optional Squat WOD (Day 2)

8 x 3 @ 65%

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Wednesday October 11, 2017

Posted on Oct 10, 2017 | 0 comments

Strength:

EMOM – 12 Min

2 Hang Squat Snatch

WOD:

15 Min AMRAP

400 m Run

15 V-ups

15 Pull Ups

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Tuesday October 10, 2017

Posted on Oct 9, 2017 | 0 comments

Back Squat

Set 1 – 5 @ 55%

Set 2 – 5 @ 62.5%

Set 3 – 10 @ 67.5%

Set 4 – 10 @ 67.5%

Set 5 – 8+ @ 67.5%

RDL 3 x 12

WOD:

Open WOD 12.1

7 min

Burpees

 

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Monday October 9, 2017

Posted on Oct 8, 2017 | 0 comments

WOD:

Complete as many rounds as possible in 20 mins of:

5 Thrusters, 95/65 lbs

7 Hang Power Cleans, 95/65 lbs

9 Sumo Deadlift High-pulls, 95/65 lbs

Post WOD:

5 x :20s Hollow Hold

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Saturday October 7, 2017

Posted on Oct 6, 2017 | 0 comments

OPEN GYM 7-8:30am

CF CLASS 8:30am

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Friday October 6, 2017

Posted on Oct 5, 2017 | 0 comments

Save the Date!  Friday November 3 @ 6pm, we will have the 2nd annual Beer Mile/ CornHole/ Spike Ball Potluck!  Put it on your calendar. 

Sunday October 29th, there will be a group of us from CF Lodi participating in the Dionysus Dash Lodi.  It is  5K walk/run through the vineyards of Lodi.  Please feel free to join us.  Even if you like to do more walking than running we would love to have you out there with us. There will be wine at the finish line.  You can sign up through Eventbright.  DO IT NOW!

***THIS SATURDAY, Saturday October 7th, we will have a slight change in our Saturday Hours.***

Open Gym 7-8:30am

CF Class 8:30-9:30am

WOD:

“The Seven”

7 Rounds for Time

7 Handstand Push Ups

7 Thrusters 95#/65#

7 Knees to Elbows

7 Deadlifts 245#/175#

7 Burpees

7 Kettlebell Swings

7 Pull Ups

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