Thursday 6.7.18

WOD

7 rounds
every 2 min
36 double-unders
9 toes to bar
3 power cleans

The goal is to complete one round every two minutes, building up in weight on the power clean to a final, heavy triple. Score is the final completed weight on the barbell.

CORE

5 rounds NFT
20 second handstand hold
20 second plank hold
20 second side plank hold (20 seconds on both sides)

Friday 5.4.18

Final reminder! We have some our very own CFW folks competing at The Granite Games Throwdown tomorrow. If you can make it, please go and support our teams!

MOBILITY

improving overhead position with banded distraction (starts at 2:20 in video) 2 min ea side
https://www.youtube.com/watch?v=ULj-K0DsjPE
super frog with bumper plate 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

overhead squats
EMOM 10
build up to a heavy double

WOD

for time
150 double-unders
27 chest to bar pull-ups
21 power snatches 115/80
15 overhead squats 115/80
9 squat snatches 115/80

Monday 4.30.18

Hey athletes! We have some our very own CFW folks competing at The Granite Games Throwdown this Saturday. If you can make it, please go and support our teams!

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

back squat
10 @ 70%
8 @ 74%
6 @ 78%
4  @ 82%
2 @ 86%
rest 2 min btwn sets

WOD

AMRAP 16
30 double-unders
15 wall balls 20/14
30 double-unders
15 KB swings 53/35