Tuesday


“Sprinter” 
4 rounds for time:
15/10 Calorie Row
5 Slamballs, 40/30
1 Sandbag Gasser

Rest 2 minutes between rounds.

Box News
Competition Saturday! August 26th @9:00am at CFSTC!

TEST Monday! *Read Up*


Train, Test, Compete, Repeat.
This Monday marks our first Test Monday. Test Monday will occur on the first Monday of each month. We train different movements, rep schemes, and loads all the time, and we want to test our progress. These Test Mondays serve as a consistent Test you can look forward too, and if you pay attention to what your coaches are saying, you can get pretty good guesses as to what will be tested the following month. This month we get the famous CF workout, Fight Gone Bad.
Be on the lookout for what might come down the first Monday in September!

“Fight Gone Bad” 
3 rounds, 1 minute max effort work at each station:
Wall-ball, 20/14, 10 ft target
Sumo deadlift high-pull, 75/55 pounds
Box Jump, 20″ box
Push-press, 75/55 pounds
Cal Row
Rest 1 minute between rounds

Record scores to Train Heroic

Box News
Competition Saturday! August 26th @9:00am at CFSTC!

Friday


“Grunt Work” 
4 rounds NOT for time of:
1/2 Gasser Keg Carry, Heavy
60ft Walking Lunge Holding Dumbbells, Heavy
3 Stone To Shoulder, Heavy

Go as heavy on each movement as capacity will allow.
You may increase the weight each set as you work, or stay consistent across.

Record Maximum weight lifted on each movement in notes.

Box News
Bro Sesh with LINDA! Sorry ladies, this ones for the boys.  Saturday 7/29 @ 12:00pm  at the box. Come hit the WOD Linda and hang with the dudes after!

Thursday


“Strictly Fit” 
For time:
5 strict muscle-ups
50 Double Under
4 strict muscle-ups
40 Double Under
3 strict muscle-ups
30 Double Under
2 strict muscle-ups
20 Double Under
1 strict muscle-up
10 Double Under

Time Cap – 20 minutes.

Box News
Bro Sesh with LINDA! Sorry ladies, this ones for the boys.  Saturday 7/29 @ 12:00pm  at the box. Come hit the WOD Linda and hang with the dudes after!

Wednesday


“Squirrelly”
4 rounds for time
5 Hang Power Snatch, 115/80
1/2 Gasser
15 Sit ups
1/2 Gaasser

Rest 1 minute between rounds

Box News
Bro Sesh with LINDA! Sorry ladies, this ones for the boys.  Saturday 7/29 @ 12:00pm  at the box. Come hit the WOD Linda and hang with the dudes after!

Tuesday


“Fifties” 
For time:
50 Box jumps, 24/20
50 Kettlbell Swing (A), 55/35
50 Knees-to-elbows
50 Wall-ball, 20/14
50 Burpees

*Time cap 25 minutes*

Box News
Bro Sesh with LINDA! Sorry ladies, this ones for the boys.  Saturday 7/29 @ 12:00pm  at the box. Come hit the WOD Linda and hang with the dudes after!

Monday


“Max Effort Monday” 
A. Every 2:00 x 5 sets:
1 Overhead Squat

B. Every 2 minutes x 5 sets:
1 Front Squat

C. Every 2 minutes x 5 sets
1 Back Squat

*No rest between A, B, & C*
*Goal is to increase weight each set IF form is solid*

Box News
Bro Sesh with LINDA! Sorry ladies, this ones for the boys.  Saturday 7/29 @ 12:00pm  at the box. Come hit the WOD Linda and hang with the dudes after!