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Monday Dec 23rd

Make sure to visit “Latest News” for the Holiday Schedule!

Strength:

Complete 1 Turkish Get Up (Heavy but Perfect) on each side every minute on the minute for 10 Minutes.  Increase load during work if needed.

WOD:

“13.4”

MEN 
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN 
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

level 2 Intermediate (95/65) and Knees to Elbows

Level 1 Beginner (Less than 65) and Sit Ups

WOD

Friday Dec 20th

Strength
HBBS (Week 4)
1 x 8 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%
WOD

“The Bee’s Knees”
4 Rounds
10 Toes 2 Bar
15 Shoulder 2 Overhead (135/95#)
20 Split Jumps
L2: Knees 2 Elbow, S2O (95/65#) & Jumping Squats
L1: K2C or Cobra Kicks, S2O (65# or less) & Air Squats

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Dec 19th Blackman Strength and Conditioning

Warm Up:
100 Double Unders
Then:
3×10 of GHD Sit ups, GHD Back Ext and PVC Overhead Squats
Strength:
Squats:
1×8 @65%
1×6 @ 70%
1×6 @ 80%
1×6 @ 85%
WOD:
“DT”
5 Rounds of:
12 Deadlift
9 Hang Power Clean
6 Push Jerk

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Thursday Dec 19th

Hey CFM!  Welcome the Lady Strikers Teams to the CFM family!

*Student Athlete Drop In at 4:30 P.M.
*”On Ramp” at 9:00 A.M. and 6:00 P.M.
*Strikers Strength and Conditioning at 7:00 P.M.
*Gymnastics Specialty Class at 6:00 P.M.
Strength
3 rds NOT for time
3-5 muscle ups
30-45 sec Lsit
15-20 GHD sit ups

WOD

“Franish”
3 Rounds
15 Thrusters (115/75#)
15 Chest 2 Bar pull ups
L2: (95/65#) & Pull ups
L1: (65/45# or less) & Banded Pull ups

 

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Wed Dec 18th

*Weightlifting Specialty Class at 6:00 P.M.
Skill
Every 90 sec x 5
50 double unders
WOD
“DT”
5 rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155, 105#)
L2: (115/75#)
L1: (95/65# or less)

WOD

Tuesday Dec 17th

*”On Ramp” at 9:00 A.M. and 6:00 P.M.
*Student Athlete Drop in at 4:30 P.M.
*Strikers Strength and Conditioning at 7:00 P.M.
Strength
HBBS (Week 4)
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%
WOD
“See Jane Run”
30-20-10-20-30
Kettlebell Swings (53/35#)
Box Jumps (24, 20″)
400m run after each round.
* 25min cap
L2: same
L1: KB 35# or less, step ups & 2 laps after each round

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Blackman Ultimate

 Back Squat:

1×10 @ 60%

1×8 @ 65%

1×8 @ 70%

1×8 @ 75%

Then:

The “Bear Complex”

5×7

Cash Out:

500M Row for time

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Monday Dec 16th

*Congrats to Sophia Satterfield and her 1st Place Overall Finish this weekend at ETC!

Monday
*Endurance Specialty Class at 6:00 P.M.
*Blackman Strength and Conditioning at 4:00 P.M.
Strength
EMOM 8 min
3 Power Cleans + 2 Hang Squat Clean
* unbroken
WOD
Open WOD 11.4
AMRAP 10min
60 Bar Facing Burpees
30 Overhead Squats (120, 90#)
10 Muscle Ups
L2: OHS (95/65#), 10 C2b Pull ups
L1: OHS 45# or less or Front Squats & 10 Pull ups

 

WOD

“Open House Yoga” is at 4:00 P.M.

Join us at 4:00 P.M. for “Open House Yoga”!  Free and open to the public!

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