December 2017

(Practice / Gymnastics Focus)WOD Review: 5-7 min Then group warm up all together: Grad a BB and PVC before starting: Jog down and back, 10 push-ups, side shuffle down and back, 10 PVC pass through, skip down and back, 10 PVC thrusters, jog down and back, 10 BB thrusters SOD 5 x 3^ Thrusters AND […]

(Competition / Lactate Threshold 8-12 min)WOD Review: 5-7 min Then group warm up all together: Grad a BB and 2-5lb plates before starting: 90 sec on ERG, 20 sec each of T,V,W and bent over back-flies, 30 sec BB straight legged deadlifts, 30 sec BB front rack stretch, 10 BB power clean, 30 sec ab-mat

(Practice / Metabolic Conditioning)WOD Review: 5-7 min Then group warm up all together: Grad 2-5lb plates and jump rope before starting: 30 sec on jump rope, 30 sec wall squats, 20 sec each of T,V,W, 20 sec HS hold, 30 sec fwd lunges, 20 sec kipping swing WOD AMRAP 20:30 Double Unders (RX 20 of

(Mental Toughness / OlyNastics)WOD Review: 5-7 min Class times are as follows: 6:30 AM, 8:30 AM, 12 PM, 4:30 PM, 5:30 PM. Then group warm up all together: Set up ERG and grab a PVC and BB and then as a group, 90 sec of rowing, 30 sec of PVC pass through, 30 sec of

(Practice / Lactate Threshold 8-12 min)As a reminder: If you have not completed the CFIS member survey, please do so. Thank you again for your feedback. https://www.surveymonkey.com/r/VF2JZ3T On Christmas day, we will have one community workout at 10:30am. Feel free to bring family members who want to get a workout in, or enjoy the time away

(Practice / Phosphogenic)Group 5 min warm-up (all together): Grab a PVC then as a group, 30 sec of jumping jacks, 30 sec of PVC pass through, 30 sec of air squats, 30 sec of PVC good mornings, 30 sec of power snatch, 30 sec hang squat snatch WOD Every 3 minutes for 30 minutes complete:1

(Competition / Metabolic Conditioning)Group 5 min warm-up (all together): Grab a PVC, an Ab-mat, and an ERG and then as a group: 60 sec of rowing, 30 sec of PVC pass through, 30 sec of air squats, 30 sec of sit-ups, 30 sec of PVC good mornings WOD AMRAP 23:30 Alt Dumbbell Snatches (50/35) (15/arm)30

 (Practice / Glycolytic (2-5 min bursts)Group 5 min warm-up (all together): Grad a BB before starting: 90 sec on ERG, 30 sec wall squats, 20 sec HS hold, 30 sec BB straight legged deadlifts, 30 sec feet together air squats, 20 sec tubing back flies, 20 sec tubing swimmers WOD   4 sets of work

(Practice / Gymnastics Focus)Group 5 min warm-up (all together): Grad a BB and jump rope then: 30 seconds jump rope, 30 sec BB front rack stretch > 30 sec BB front squats > 10 sec BB OHP, 30 sec BB Back squats, 30 sec jump rope SOD 4^ sets of:  3 Front Squats into 1

(Practice / Metabolic Conditioning)Group 5 min warm-up (all together): Grab a PVC then as a group, 30 sec of jumping jacks, 30 sec of PVC pass through, 30 sec of air squats, 15 sec of jumping pull-ups, 30 sec of PVC good mornings WOD 4 Rounds for Time:400m Run (indoor = 2 loops)30 Jumping Chest-to-bar