Tuesday


Amy & Dan!
Amy & Dan!

 

“Heavy Day”

Take 20 minutes to establish a 10-rep max Front Squat

Then

“Accessory Burner”
5 minute AMRAP
20 OH Walking Lunge Steps, 45/25
10 Kettlebell Swings, 70/55

 

Box News
December Row-a-thon!
Check out Whats for Dinner

 

Monday


Race to the finish! Anthony & Taylor
Race to the finish! Anthony & Taylor

 

“Vandal Savage”

Complete as many rounds and reps possible in 12 minutes of:
6 Handstand Push ups
9 Toes To Bar
12 Jumping Air Squats

Post total reps completed to Train Heroic

 

Box News
December Row-a-thon starts 12/7!
Check out Whats for Dinner

Thursday


Happy Thanksgiving! 

Today we pay tribute to a fallen American hero, D. Scott Morrison. We are forever grateful to you and your family and will never forget what you have done for our nation.

Army Spc. Donald (Scott) Morrison, 23, died September 26, 2010 while serving during Operation Enduring Freedom in Afghanistan. Morrison died as a result of wounds received when insurgents attacked his military vehicle with and IED. Originally from Cincinnati, OH, he was assigned to the 20th Engineer Battalion, 36th Engineer Brigade, Fort Hood, Texas, Also killed was Sgt. Mark A. Simpson.

He joined the Army after his high school friend, Pvt. Branden Haunert, died in combat in Tikrit, Iraq on May 18, 2008. Scott and Branden were best friends and Morrison wanted to honor him…to take up where he fell. Scott enlisted in October 2008 as a combat engineer.

 

Class’s today at 5:30am & 8:00am

Open Gym from 10:00am-12:00pm
(No sign up required)

 

“Morrison”
50-40-30-20-10
Wallball, 20/14
Box Jumps, 24/20
Kettle bell Swings, 53/35

 

Box News
Friday class times: 8a.m & 5p.m
Check out Whats for Dinner

Wednesday


Tag Team Jen and Amy
Team Amy and Jen Hop

Heavy Work

Strict Press, 7×3, climbing

Then

Accessory Burner
Complete as many reps possible in 3 minutes:
Manmaker, you choose dumbbell weight

Box News
CFSTC Ugly Sweater Holliday Social, Dec-18!
Time & location, TBA
Check out Whats for Dinner

Tuesday


Building strong women!
Building strong women!

Weightlifting.
Each minute on the minute for 10 minutes do:
1 Clean Deadlift
1 Low Hang Power Clean
1 Hang Power Clean

Conditioning

4 rounds Tabata:

Power Clean, 135/95

Lateral Bar Over Burpee

 

Box News
Check out Whats for Dinner

Monday


Positions, positions, positions!
Positions, positions, positions!

 

“London Bridge” 

30-20-10 reps for time of:
Overhead Squat, 135/95
Row 500m after each round

 

Perspective.

https://www.youtube.com/watch?v=kpA-FsKLA6A

Box News
Check out Whats for Dinner

Saturday


We’ll start with some box squats.  4 Sets of 3 Reps / ten second pause / 3 reps – 60 seconds between sets.

Then…

WOD – “Ambush”

The movements in the WOD will be

Stone to shoulders

Rosie slides

That’s all you get.  You’ll have to show up to find out the rest!

Friday


Everyone's favorite...Wallballs :)
Everyone’s favorite…Wallballs 🙂

 

Weightlifting.
Each minute on the minute for 10 minutes do:
1 Snatch Deadlift
1 Low Hang Power Snatch
1 High Hang Power Snatch w/ Ride down into OHS

Then

Complete as many reps possible in 4 minutes of:
4 Hang Power Snatch, 95/65
20 Double Unders

 

Box News
Bring A Friend Day is this Thursday, Nov-19th! 

Check out Whats for Dinner

Thursday


Rickie!
Rickie!

*Today is Bring a Friend day! All day, all classes!*

“Tango”

With a partner, complete as many rounds and reps possible in 20 minutes of:
20 Calorie Row
20 Burpees
20 Sit ups
20 Kettlebell Swings, 55/35

Only one partner working at a time
After a round is completed, add 10 reps to each movement for the next round.
(30 reps of each on the second round, 40 of each on the third…and so on)

Post total reps completed to Train Heroic

 

Box News
Bring A Friend Day is this Thursday, Nov-19th! 

Check out Whats for Dinner