chris May 28, 2011

Warm Up
4 rds/Partners
400m, 50′ Low crawl/Knee Crawl/Bear Crawl, 25′ Broad Jump, 25′ Lunge, 15 PU

2min Majors:
Curl/Press/Toe Tap/Box Jump: Static Lunge
Swing/HP/Dip/PU: Tunnel of Pain
Crunch/Bbuster/MB Squat/MB Squat Jump: Bar Pass
JumpPU/Neg Chin Up/Burpee/Burpee: Windmill

Schedule Reminder:

Sunday May 29: Sunday Special pre-Memorial Day Workout, 3pm
Monday May 30: Memorial Day Workout
8am: Cadence Run (park Wyo Pool)
9am: Murph (at the gym)
(all other CF classes canceled)

chris May 27, 2011

Tired of not enough working out on the weekends?  Well, this Holiday Weekend hit for the cycle…3 Memorial Workouts.
Saturday May 28: Regular CF Schedule (8am Advanced, 9am Basic Training)
Sunday May 29: Special, 3pm
Monday May 30: Memorial Day Workout
8am: Cadence Run (park at Wyo Pool)
9am: Combined Class, Hero WOD Murph

chris May 23, 2011

4 3-minute Rounds

3 DB Squat Cleans
6 Lunge Steps (w/ DBs)
8 Pushups
(Rest 1 min. between rds)

End: Minute of Doom (w/ a continuously running clock do 1 rep of each the first minute, 2 reps the second minute, etc for 10 minutes. If you cannot complete the number of reps in the minute, sit out the next minute).

KB Pull Catch Squat
Step Ups
Squat Jump or Tuck Jump