Weekend Schedule:
Good Friday – OG from 10-12
Saturday – 9am OG + 10am class
Sunday – Closed
Monday – Regular classes
Floor Wipers x10
3-4 sets building in weight
EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
CORE DAY!!
WUx1 400 M run
Group WU
Floor Wipers x10
95-115-135
EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Last round full min wall sit and 66 2 count flutter kicks.
Wu x1 400m run
Group Med Ball WU
Floor Wipers x10
3-4 sets building in weight
95-115-135-155
EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Floor wipers x 10 (2count)
85-95-95
EMOM for 15 mins
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Floor Wipers x10
3-4 sets building in weight
135
EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Thanks Shane!
MOB + Group WU & MOB
Floor Wipers x10
3-4 sets building in weight
4 sets – 95#
EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Can’t add…Floor Wipers – 145#
Open gym
Mobility
Floor wipers x10
35-55-65
Wod as above
More mobility!
Floor Wipers x10 @ 135-155-175#
EMOTM as Rx, all unbroken
Great pic of my friend Aubrey… an excellent addition to the CFM family!
WU +mob x 1 + 400 m run
Group wallball warm up and more mobility
Floor wipers with Alma
40, 55, 65
EMOM with the tribe.
TMSGF
Two things – Adam is back and Coach Shane is back. What a nice surprise!
I am ready for a long weekend. Knackered since Ruck night.
Mobility
WU x 1 400m row
Group WU Mobility
Floor Wipers x10
55-65-75-85#
EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Thanks Kevin. Great job everyone. Happy Easter!
Mob
WU x1
400m Run
Group WU & Mob
Floor Wipers x10
55-65-75#
EMOTM 15mins
1st min- 15 Situps
2nd- 30 sec wallsit
3rd – 45 Flutterkicks
Floor Wipers x10
3-4 sets building in weight
55-75-75#
EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Thanks Shane, nice to see you back this am!!
WUx1 400 M run + 25 fast burpees
Group WU
Floor Wipers x10
95-115-135-155
EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Last round full min 120- 2 count flutter kicks.
mob wux1 + 400 m run
group mob wu
floor wiper x 10
95×10 115×10 115×10
EMOM for 15 min
min 1 15 sit up
min 2 30 sec wall sit
min 3 45 flutter kick 2 count
Floor wipers x10
85-105-115#
All the core EMOM was fun!
OG with Matt
10 min EMOM
Clean & jerk starting at 65% and building
130-140-150-160-170-155-155-155-155-155#
Today I convinced Paige to do OG and we worked on Deadlifts… We started with sets of 5 and worked our way to a 1rm.. I managed a 5# pr at 190..
Then we did the Nooner class
Floor Wipers x10
3-4 sets building in weight
45-65-75
Run out of time to try more
EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Loved this workout!
Mob & Wu X1 & 500m row
Group WU
Floor Wipers x10
20-30-65
EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
This was a tough one for me. I just started sit-ups in January after have a c-section the previous year. By the last couple rounds it was taking me the whole minute to do the 15 sit-ups and taking every once of energy I had to sit back up. I so wanted to ask Kevin to switch to hanging knee raises. What I realized though that the pain was gone that I often got during core workouts. Yes, it’s still weak but improving. Bring on more core works!!!