WOD

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27
May

Saturday 5/28/2022

Memorial Day Weekend Schedule:

Saturday – Murph 8:30 & 9:30

Sunday – No classes/Gym BBQ

Monday – Closed

Warm-Up

3 Sets:

20 Mountain Climbers
10 Lunges
6 Dynamic Pigeons
8 Reverse Snow Angels

WOD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

26
May

Friday 5/27/2022

Details are on the whiteboard at the gym!

Warm-Up

3 Sets:

10 PVC Pass-throughs
10 Monster Walks (5 Left, 5 Right)
3 Lunge Complex Each Leg (Forward, Reverse, Lateral)
3 Inchworms

Strength/Skill

Dungeness

Front Squat

12 Minutes to build to a heavy single or work on technique

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Octopi

Overhead Squat

12 Minutes to build to a heavy single or work on technique

WOD

Complete the Following for Time:

30/25 Calorie Bike
100 Meter D-ball Carry 100/70
200 Meter Farmers Carry 70/53 – each hand
30 Burpees

Compare to: 8/2/2019

25
May

Thursday 5/26/2022

Warm-Up

3 Sets:

5 Cal Row
10 PVC Pass Throughs
20 Mountain Climbers
:15 HS Hold or Plank Hold

Strength/Skill

EMOM For 10 Minutes:

High Hang Power Snatch x 3 Reps

WOD

EMOM For 18 Minutes

1 – Strict HSPU or Seated Barbell Press x 5-10
2 – Row x 12/10 Calories
3 – Box Jumps x 5

24
May

Wednesday 5/25/2022

Register your kids (ages 6-12) by the end of Wednesday and use the code CFKIDS for $10 off! Click here to register

Warm-Up

3 Sets:

10 Monster Walks (5 Left, 5 Right)
3 Lunge Complex Each Leg (Forward, Reverse, Lateral)
20 Mountain Climbers


Strength/Skill

Dungeness

3 Power Cleans + 7 Front Squats @75% of 1RM Clean


Octopi

Complete 4 Sets:

3 (squat) Cleans + 6 Front Squats @75% of 1RM Clean


WOD

Complete 5 Rounds For Time:

5 Deadlifts 275/190
25 Double-Unders

23
May

Tuesday 5/24/2022

Warm-Up

Rowing Pick Drill

:30 Arms Only —-> Squats
:30 Body Over —-> Sit-Ups
:30 Half Slide —> HS or Plank Hold
:30 Full Slide —> Mountain Climbers

Strength/Skill

Push Jerk

10 Minutes to build to a heavy single or work on technique

WOD

Complete the Following For Time:

1,000 Meter Row

Then…

3 Rounds of:

10 Push Press 115/75
25 Sit-Ups

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