Thursday March 21, 2019

***Bring a Friend Day!***

**Last Open announcement tonight at 8pm! Post Open party tomorrow night, there will be food but BYOB and dessert :)***

“The Good Life”

3 RFT:

500m Row

12 Burpees

21 Box Jumps, 24/20

*15 min time cap


Wednesday March 20, 2019

***Barbell Club tonight at 7 with Coach Ryan!!!***

“Six Second Strip”


6 Squat Cleans (95/65)

6 Hand Release Push Ups


5 Squat Cleans (115/75)

5 Handstand Push Ups


4 Squats Cleans (135/95)

4 Deficit HSPU’s (4inch/2inch)

*3 min rest between AMRAP’s

Tuesday March 19, 2019

***There’s still time to register and raise money for the Fight for Air Stair Climb on Saturday March 30th!!! Follow the link HERE to register for Team CF 128 or just to donate and help the team reach their fundraising goal!***

1) “La Mer”

5 Rounds:

20 KB Swings (53/35)

15 Pull Ups

10/8 Calorie Bike

*15 min time cap

2) Core Accessory, not for time:

3 Sets:

25 Sit Ups

40 Flutter Kicks

:45 sec Plank Hold

Monday March 18, 2019

***Don’t forget to post your 19.4 scores!!!***

**Post Open After Party this Friday!!! Food will be provided, BYOB, friends and family welcome!**

*Last call! If you want a Dork tee let me know by the end of the week! $30 each, all the money goes to the Last Call Foundation*

1) DB Strict Press:


2) Push Press:

5×5, increasing weight

3) “Replenisher”


5 Shoulder to Overhead (135/95)

10 Pistols

20 Double Unders