8AM: CrossFit Beginners (Kipping Pull-up Clinic) 9AM: CrossFit 10AM: Open Gym (Unlimited Members) FOR TIME: 21 Pull-ups 21 Situps 50ft Walking Lunges 18 Pull-ups 18 Situps 50ft Walking Lunges 15 Pull-ups 15 Situps 50ft Walking Lunges 12 Pull-ups 12 Situps 50ft Walking Lunges 9 Pull-ups 9 Situps 50ft Walking Lunges 6 Pull-ups 6 Situps 50ft
Front Squat: 3-3-3-3-3 Then… Partner Death By… Wall Ball shot, 20/14 (10ft) Burpee *Partners will switch movements every round REMINDER: Erik Miller will be coaching the Olympic Lifting class this Sunday at 10am. Below is Sunday’s Schedule Sunday Oct 7th: 9am: Open Gym (Unlimited members) 10am: Olympic Lifting Class (Unlimited Members) 11am: Endurance WOD 1pm:
Power Snatch 1-1-1-1-1 then: 5 Rounds 200 meter run 6 power snatch (135/95) 15 box jumps 7pm Strength Class Push Press 5×5 Post Loads and times to comments: October 20th CFWC will host a Barbells For Boobs Fundraiser. BARBELLS FOR BOOBS is a non-profit breast cancer organization whose mission is to provide funding through the
10am: Open Gym (REMINDER: NO OLY LIFTING CLASS THIS WEEK) 11am: Endurance For Time (20 min cap) 500m Row Rest as needed 2 mile run Rest as long as needed Then… 2:00 KB Swings, 53/35 2:00 Rest :90 KB Swings :90 Rest :60 KB Swings :60 Rest :30 KB Swings Weightlifting-1 REMINDER: No Olympic lifting
400 meter run 40 power snatch (75#/45#) 40 double unders 400 meter run 30 power snatch (75#/45#) 30 double unders 400 meter run 20 power snatch (75#/45#) 20 double unders 7PM Strength Class Power Snatch 3-3-2-2-1-1-1 Post loads and times to comments No replacement coaches at CFWC, just plenty of certified and experienced ones.
Test: In 20 Minutes Find 1 RM Back Squat Then……With a Partner 2 Minute Defense 10 Rounds 1 Power Clean 135/95 3 Hang Squat Cleans 2 Shoulder to Over Head Run 100ft One partner rests while the other works through the entire round. You cannot begin until your partner is done the 100 foot run. 15