"Black Friday" For Calories Skied: 24 Rounds, 1 Minute of Work, :20 of Rest - 1. 5 KB Push Ups and 10 HSPUs, 2. 65 DUs/130 Singles, 3. 10 American KB Swings and 10 Goblet Lunges (ec 53/35), 4. Ski for Calories
***Class Times: 7:30am, 9:00am***
We are closed today, and will reopen on Friday.
Happy Thanksgiving from the CFTC family!!
"Not A Gentle Stream" For Time: Row 500m, 15 OHS (135/95), 15 C2B Pull Ups, Row 500m, 15 OHS, 15 Bar Facing Burpees, Row 500m, 15 Front Squats (155/115), 15 Bar Facing Burpees, Row 500m, 15 Front Squats, 15 C2B Pull Ups, Row 500m, 15 Back Squats (185/135), 15 C2B Pull Ups, Row 500m, 15 Back Squats, 15 Bar Facing Burpees
***Class Times: 5:30am, 7:30am, 9:30am, 5:30pm***
Stretch/Skill of Choice
EMOM 18: 1. 60 DUs/120 Singles, 200m Sprint Run, 3. Rest
"DT" 5 Rounds, For Time: 12 Deadlifts (155/105), 9 Hang Power Cleans, 6 Push Jerks
Stretch/Skill of Choice
Back Squat - 3x1 @ 95%
"Shot Caller" For Time: 5 Rounds, 21 Wallballs (20/14), 18 Alt DB Power Snatch (50/35), 15 Box Jumps (24/20), 12 T2B
"Burn the Bird" For Time: 30 Clean & Jerks (135/95), Rest 5 minutes, 5 Rounds: 200m Run 15 KB Swings (53/35), Rest 4 minutes, 4 Rounds: 4 Pull-Ups, 8 Push-Ups, 16 Air Squats, Rest 3 minutes, 3 Rounds: 15 Box Jumps (24/20) 15 Calorie Row, Rest 2 minutes, 2 Rounds: 20 Wall Balls (20/14), 30 Sit-Ups, Rest 1 minute, 50 Burpees
Stretch/Skill of Choice
Deadlift - 3x3 @ 90%, Max Push Ups, Then 1 @ 75%, 2 @ 50%
For Time: Ski 50/35 Cal, 30 Hang Power Snatch (125/85), 30 OHS, Ski 50/35 Cal
Stretch/Skill of Choice
E5MOM x 4: Row 30/24 Cal, 100 DUs (score is slowest time)
Alt. EMOM 10: 10 Strict Pull Ups, 12 DB Push Press (50/35), Jumping Lunges for Reps (ec)
Stretch/Skill of Choice
E2MOM x 5: 2 Clean Pulls + 2 Power Cleans + 3 Front Squats @ 80% of Power Clean Max
"Larry" For Time: 21-18-15-12-9-6-3 Front Squats (115/75), Lateral Burpees (over the bar) w/200m Sandbag Run After Every Round
Stretch/Skill of Choice
Press - 3x3 @ 90%, Split Jerk - 3 @ 70%, 2 @ 75%, 3x2 @ 80%
AMRAP 4: 30 American KB Swings (62/44), 30 DB Plank Rows (ec 50/35), DUs for Reps, Rest 1 Minute, AMRAP 4: 25 American KB Swings, 25 DB Plank Rows, DUs for Reps, Rest 1 Minute, AMRAP 4: 20 American KB Swings, 20 DB Plank Rows, DUs for Reps