***Columbus Day! The gym will be open from 7a-Noon with classes at 8:30 and 10am.***
“1492, Columbus Sailed the Ocean Blue”
The Nina – AMRAP 14: 200m Run, 15 Thrusters (95/65), 10 Toes to Bar, 5 HSPU’s
The Pinta – AMRAP 9: 2 Power Cleans (95/65) – 2 Box Jumps, 4 Power Cleans – 4 Box Jumps, 6-6, 8-8, etc
The Santa Maria – AMRAP 2: Burpees
*Rest 3 mins between AMRAP’s
Endurance Class – 8:30am
Barbell Club – 9:30am
Open Gym – 7:30am
CF Class – 9am
***Holiday schedule on Monday for Columbus Day! The gym will open at 7am, classes at 8:30 and 10am, closes at Noon***
If you have yet to register for the Open there’s still time! You have until Monday night at 8pm to register and log your score.
***The first workout of the 2020 CF Open will be announced tonight at 8pm! Click HERE to watch live***
1) “Shockable”
8 Rounds, :20 on, :10 off at each movement
– Air Squats
– Row for Cals
– Push Ups
– Bike for Cals
2) ROMWOD
1) Deadlift:
5-4-3-2-1-2-3-4-5
*increase to single, then decrease
2) “Lift and Slide”
5 Rounds for time:
200m Run
15 Thrusters (75/55)
10 Burpees
*15 min time cap
1) EMOM 14
Odd: 5 Front Squats (70%)
Even: :15 sec L-sit hold
2) “Algorithm”
30-20-10
Box Jump Overs (24/20)
KB Snatch (53/35)
*10 min time cap
***Thank you all for such a successful event this past weekend! Together we raise $2,200 for Barbells For Boobs! We have such a powerful little community, everyone that attended this Saturday from other gyms only had positive things to say about our members and our facility. Thank you for all of you that offered a helping hand, couldn’t have done it with out you!***
1) Split Jerk:
5×2, increasing weight
2) “Water on the Rocks”
4 Rounds:
15 Handstand Push Ups
20 Air Squats
15 Toes to Bar
20 Power Cleans (95/65)
*15 min time cap
Endurance Class – 8:30am
Barbell Clube – 9:30am
No Class or Open Gym!
Barbells for Boobs @9am!
