Part 1 Strength
7×1 3 Position Clean + 1 Jerk
Heaviest Possible Res 60 sec
(low, mid, high)

Part 2  WOD:
3 Rounds
4 Rope Climbs /12 rope pulls or ring rows
10 Thrusters
25 Push Ups (Hand Release)

Advanced 115,75
Rx, Mod, Novice 50%

CF Moms
12 Ring rows
Use DB’s for thruster
Mod Push ups as needed (box or knees)

Part 1 Strength
Every 30sec for 4min
1 Power Snatch + 2 OHS @75%

Part 2 Strength
Every 30 sec for 4 Minutes
2 Power Cleans (touch and go) + 1 Push Jerk @ 70% of Max

Part 2 WOD

“Helen”
3 Rounds for Time:
400m Run
21 Kettle Bell Swings (53,35)
12 Pull-Ups

Novice
Mod KBS
Mod Pull ups

CF Mom’s
Sub row if needed

KIDS! 

Warm Up: Rowing

Skill/Focus: Push Press

WOD: 7 Minute AMRAP:

5 Push Press

10 Lunges

15 Push-Ups

Game:  ”Walk the Plank”

Everyone has to hold a plank in a long line or big circle. Then each person takes turns do walking lunges around the people holding the plank. If anyone comes out of the plank before the person gets done doing their walking lunges, they the whole class does 5 burpees.

Part 1 Strength
Back Squats
5×2 @ 80% rest 60-90 sec b/t sets
(pause 5 sec in bottom)

Part 2 WOD:
10 Minute AMRAP:
6 Handstand Push-Ups
30 DB/KB walking lunges 45,35
60 Double Unders /180 Singles

Advanced
Deficit HSPU 6″/4″

Novice
Non weighted lunges

CF Moms
Push Ups
non Weighted lunges
Sub 250 row if needed

Part 3 Midline
3x Max Toes to Bar/knees above waist “

Part 1 Strength
Bench Press
7×3 (heavier than last week)
rest 60sec

Part 2 WOD

“Elizabeth”
21-15-9
Power Cleans 135,95
Ring Dips

Modified
Bar Dips or bands

Mom’s
Use Dumbells or lighter weight
Close grip Push ups on Box

KIDS!

Warm Up: Dynamic Warm-Up in the Park Area (Run, Skip, Broad Jump, High Kicks, Etc).

Skill Focus: Push Press and Lunges

WOD: 3 Rounds:

Run Down and Back in the Park

10 Push Press

Game: Baseball in the Park Area

Hit = Fake Baseball Swing

Lunge to First Base

1st Base = 3 Push Presses

Lunges to Second Base

2nd Base = 3 Burpees

Lunges to 3rd Base

3rd Base = 3 Air Jacks

Lunges to Home Plate

Skill: Muscle Ups

Every Minute on the Minute (EMOM)
3 Muscle ups
or attempts

WOD
20 Minute AMRAP:
5 Shuttle Runs
10 Med Ball Sit-Ups (20,14)
15 Broad Jumps (1mat)
20 Med Ball Twists (20,14)
25 Double Unders/75 Single Unders

Part 1 Strength
7×1 2 position Clean + 1 Jerk
heaviest possible rest 60 sec

Part 2 WOD
5 Rounds for Time:
20 Calorie Row
15 Burpees

Novice
3 Rounds for time
20 Calorie Row
15 Burpees

CF Mom’s
Air squat and push up on wall or box

Skill Class – 5:30 – 7PM 

Cost: $3 (Cash or Tally)

Kipping Handstand Push-Ups

Kipping Ring Dips

Announcement: Athlete Class Time Change:

9AM – 10:30AM

7PM – 8:30PM

*The 5PM Athlete Class has been cancelled until further notice.

*All other class times remain the same.

Part 1 Strength (15 mins)
7×1 2 position Snatch Heavy rest 60sec
(1st lift from floor do not drop bar 2nd lift from low hang about 2″ above floor)

Part 2 WOD (15min TIME CAP)
For time
Advanced
30 Push Press 135/95
30 Over the Box Jumps 30/26 (must touch top)
30 Chest to bar pull ups
30 Defiect HSPU 6″/4″ to ab mat

RX/Intermediate
30 Push Press 65% of Max
30 Over the box Jumps 24/20
30 Pull ups
30 HSPU or Modify

Novice
30 Push Press
25 Box Jumps
20 Pull ups
15 HSPU (kick ups or Box)

CF Mom’s
DB push press (moderate wt.)
Step ups
MOD pull ups
Shoulder press (light wt.)