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A.) Gymnastics

Ring dip and muscle up mechanics

*10 minutes to go over mechanics and attempt movements

B.) Conditioning

A.) Strict Press

1-1-1-1-1

75%,80%,85%,90%,95%
*this is a suggested template
*score heaviest single completed


B.) Teams of 2

For Time:

50 push press (115/85)
50 box jump overs (24/20)

Starting March 9th we are implementing the following schedule:

Monday: AM - 5:30, 6:30, 8:30, 9:30   PM - 12:00, 4:00, 5:00, 6:00, 7:00

A.) Back Squat

1-1-1-1-1

*work up to heavy single, increase weight each set

B.) "The Chief"
Max rounds in 3 minutes of:
3 Power cleans (135/95)
6 Push-ups
9 Air squats

9:00 AM WORKOUT

A.) Movement Prep

B.) 3 RFT:

-800m run
-25 kbs (53/35)
-25 wallballs (20/14)

10:00 AM WORKOUT

Open WOD 15.1 & 15.1 A

A.) Movement Prep

B.) Open Wod 15.1 and 15.1 A

15 Minute running clock

Rx division

9 minute AMRAP

-15 TTB
-10 Dead lifts (115/75)
-5 Power snatches (115/75)

 

 

Reminder class times for tomorrow are as follows:

9:30 am,12:00pm,4pm,5pm and 6pm

We are canceling the early morning classes due to the harsh weather.

 
A.) Power Snatch

5-4-3-2-1
*increase weight each set

Hello CFID! Due to the harsh weather conditions we are going to be canceling our evening classes. The snow is supposed to start around noon and get progressively worse throughout the day. We do not want anyone to put themselves in harms way.