Skill/Strength component – 5 x 5 back squats

Today’s WOD

“Elizabeth”

For time complete:

21-15-9

Squat Cleans 135/95

Ring Dips

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CFK members at the “Re-Fridgeerator” run yesterday. Way to tough it out guys!

Just a reminder of today’s schedule – 5:45am, 9:30am, 11:0oam, 5pm, 6pm + 7pm bootcamp

Skill/Strength component – 10 minutes to practice what you suck at

Today’s WOD

Today’s Skill – Snatches

Come out today and work on some Olympic lifting with Paul @ 9:30. Or come out to open gym from 10:30-1pm to work on some skills or catch up on a workout that you missed this past week. 

Today’s WOD

Complete the following for time:

50, 35, 20, 5

Double Unders

Air Squats

Sit Ups

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Skill/Strength component – 10 minutes of tire flip practice

Today’s WOD

5 Rds for time

Row 250m

20 Box Jumps 20/16

10 SDHP @ 96/65

5 Squat Cleans @95/65

REST EXACTLY 2 min b/t rounds

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**Monday is Family Day – We will have a few class changes, hope to see everyone out. 5:45am, 9:30am, 11:00am, 5pm,  and 6pm – Bootcamp will be at 7pm

Strength/Skill Component – 3 x 50′ Bear Crawl

Today’s WOD

10 Rds for time:
 
15 Wall Balls 20/14 10’
10 Deadlifts @ BW (Bodyweight)
15 Ring Push ups

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*Scale this one as needed. If you can’t do ring push ups, do regular push ups, if you can’t do bodyweight deadlifts, do a challenging weight for 10 reps…but don’t avoid it!

Strength/Skill component – 5 min max rep double unders.

Today’s WOD

4 Rds for time:

9 Front Squats @ 60% of 1RM

9 Toes to bar

9 Hang Power Cleans @ FS weight

9 Burpee Pull ups

1 Rope Climb

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Great to see so many people out last night. Amazing energy and atmosphere. Thanks for all the co-operation in getting things going properly too. You guys ROCK!

Gotta love snow - Laura snowboarding at Big White!

Skill/Strength component – work on what you suck at + 4 min squat hold and 4-6 min shoulder mobility/rehab

Today’s WOD

5 Rds for time:

20 KBS @ 1.5/1pd

15 Air squats

10 Burpees

rest 1 min after each round

After last round + 1 min rest, row 500m for time

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Each round should be at 100%, go hard, fast and recover during the rest – You should NEED the rest if you go hard enough.

Skill/Strength component – 10 min of Overhead Squat work

Today’s WOD

3 Rounds for time:

5 Hang Power Snatch @ 115/75

10 Chest to Bar Pull Ups

30 * Second Plank Hold – on hands

30 Double Unders

* If you must rest during the plank hold, your time stops and starts once you get back into the plank position until you’ve accumulated 30 seconds.

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Remember that the 30 day ”work on something you suck at challenge” starts today – pick something you need to work on and practice it whenever you come into the gym. Paul’s working on being “SUPER fantastic!” Well that mustache sure looks super. Happy Valentines day everyone.