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WOD – Thursday – 12/15/16

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BRING A FRIEND THURSDAY!
For Time:
30 Calorie ROW
400m RUN
20 Calorie BIKE
20 Calorie ROW
200m RUN
10 Calorie BIKE
10 Calorie ROW

Bootcamp – Thursday – 12/15/16

BRING A FRIEND THURSDAY!
A. 3 Rounds NOT For Time:
1 Box Walk Around
20 Hollow Rocks
:30 second Superman hold
B. 4 Rounds For Time:
400m Run
15 DB Thrusters
15 Knees To Elbows
     Post time and load used for thrusters

WOD – Wednesday – 12/14/16

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Reminder that there is no class on Saturday, due to the BLACKSHEEP THROWDOWN

A. Not For Time: (look to increase load from last week)
15-12-9 (One set every 2:00)
Front squat (from floor, and UNBROKEN)
      Choose 1 weight and keep that weight through the 3 sets.
B. For Time:
10-9-8-7-6-5-4-3-2-1- Hang power cleans
    immediately into…
10-9-8-7-6-5-4-3-2-1- Shoulder 2 overhead
Ubroken reps on each set. Rest accordingly between sets.

Bootcamp – Wednesday – 12/14/16

A. EMOM 12:
2 Turkish Getups
8-12 Ring Rows
20 Air Squats
B. AMRAP 15:
12 DB Snatch 40/25
16 Walking Lunges
20 Double Unders (50 singles)

WOD – Tuesday – 12/13/16

For Time:
21-18-15-12-9-6-3
Backsquat 135/95 (RX+ do OHS)
Burpee over the bar
     -cash out 500m row

Bootcamp – Tuesday – 12/13/16

5 Rounds For Time:
100m Farmers Carry 53/35
100m Sand Bag Carry
200m Run
20 Calorie Row
     (any order)

Bootcamp – Monday – 12/12/16

A. On an 9 minute clock:
800m Run
30 Box Jumps 24/20″
Max KB Swings in remaining time 53/35
       REST 5 MINUTES
B. On an 9 minute clock:
800m Run
50 Wallballs 20/14
Max Burpees in remaining time
NOTE: If you think the run will take more than 5 minutes, scale to 600m run

WOD – Monday – 12/12/16

Reminder that the gym will be closed for the BLACKSHEEP THROWDOWN on Saturday.

A. Backsquat. 3 Sets of 8 reps. @65%
        Rest 60-90 seconds between sets
B. AMRAP 15:
30 Dubs/60 singles
15 Power cleans 135/95
Run 100m
15 TTB

BlackSheep Throwdown at CFBB

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A reminder that the Blacksheep Throwdown will be taking place on Saturday, December 17th.

Because of this, the gym will NOT have classes that day. All are encouraged however, to come to the gym and support your fellow gym members that are competing. (some of which for the first time). If you’d like to help out, please let Alex know.

Bootcamp – Friday – 12/09/16

Happy Freakin Friday!

A. ‘Annie’ 50-40-30-20-10
Double Unders (2:1 Singles)
Abmat Sit-ups
B. Plank Holds: :45 seconds hold / :15 seconds Rest
Rotate between:
Front Plank
Left Side Plank
Right Side Plank
Front Plank
       (one time through)
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