Warm-up ALL: 5 Min to Foam roll /use lacrosse ball/ free stretch. THEN In Teams of 2 8 min of work Partner A) 200 meter "brute" sandbag run Partner B) 10 Medball cleans + 10 Medball thrusters + 10 Medball deadbug (per side) Metcon OPEN Track: Metcon (AMRAP - Rounds) Every 4 Min X  36 Min complete one station. A) 500 Meter row 20 Hang power clean (115/75) (155/105 rx+) *Pick a weight we can get done in 2-3 sets. B) 100 Double under (Modification=200 singles or 10 attempts to r

Warm-up ALL: 3 Rounds :15 Bike Sprint 30 Jump lunges (reverse lunge steps) :15 Bike Sprint :30 Push up plank *Push that bike Strength OPEN: Metcon (Weight) Front Squat Every 3 min X 4 sets 7 Front Squats Level-1  225#/175 Level-2 185#/125 Level-3 135#/85 *Levels are recommended weights. Pick a challenging (70% of 1 Rm) LIFE: Metcon (No Measure) 12 Min of work :40 wall sit 15 Heel elevated goblet squat (25# plate) :40 Glute bridge hold Metcon OPEN: Metcon (Time) 2 sets 3 round

Warm-up ALL: 10 Min of work 50 Heavy rope single under 10 Spiderman lunges (5 per side) 50 Heavy rope single under 10 Hang knee lifts Metcon ALL: Metcon (Time) 4 Rounds 400 meter run 20 Burpee "BIG BOX" Over Going to have to show up to find out what a "BIG BOX" is.. Strength ALL: Metcon (No Measure) 3-4 rounds for quality 8 DB pull over 8 Half kneeling landmine press (per side) 8 Plank Kb pull through (per side)

Warm-up ALL: 30-20-10 Reps of Sit ups Kip swings on bar Single arm Db press (split reps) Strength OPEN: Split Jerk Waves (EMOM style ) 3 @ 70% 2 @ 80% 1 @ 90% 3 @ 75 2 @ 85 1 @ 95 3 @ 75-80 2 @ 85-90 1 @ 95+ Based off 1 RM. Track heaviest jerk in wodify. Will do a new set EMOM. Base % off curent 1 Rep max or last known heavy single LIFE ONLY: 3-4 Sets :90 Skierg 8 Arnold press :20 Front rack static lunge hold (per leg) Metcon OPEN: Metcon (Time) 10 Rounds 7 Pull ups 5 T2b 3

On Monday September 2nd, Labor day, we will be a host gym for this year "Saved by the Barbell". Over the past couple years CF HQ has used this weekend to promote this great event that brings awareness and funds to local schools physical education programs. We will be having an 8 am and 9 am class only that day. You can just show up and perform the workout or if you would like to "register" please click on link below. If you decide to register you get a shirt and your $35 fee

Warm-up ALL: 3 Rnd 200/150 Meter Row 10 Crossover symmetry Y raises 10 Prisoner Kang Squats 10 Plate Ground to Overhead Barbell warmup- OPEN OPEN: Metcon (No Measure) 3 Round of "Burgener warm up" 2 reps of each -Dip, Drive -Dip, Drive, Shrug -Dip, Drive, Shrug, Elbows high -Dip, Drive, Shrug, Pull Bar overhead -Adjust feet, Overhead Squat -Dip, Drive, Pull into bottom of overhead squat - Full Snatch (mid shin) WOW...Lots of words... Don't worry your coach will go over this w

CORE ALL: Metcon (No Measure) After 3 min on Machine of choice 2  Rounds of "BIG PLANK PROGRESSION" :30 Push up Plank :30 Elbow plank :30 Left side plank :30 Right side plank :30 Elbow plank :30 Push up plank * Rest 1 min between rounds. All done together on a running clock Metcon ALL: Metcon (AMRAP - Reps) Every 4 Min For 16 Min Run 400 Meter Max Db Box step (24"/20") (50/35#) No "programmed" rest. At start of new 4 min you will stop box step ups and complete run again. Pick

Warm-up ALL: 3 Rounds 15 Hard pulls on Skierg 10 Scap push up on elbows 30 Mountain Climbers (R+L=2) 10 Band plank lateral crawl (per side) Skill OPEN TRACK: (Distance) HANDSTAND/ HANDSTAND WALK Option A) Every 2 min X 6:  walk 50 feet Option B) Every 2 min X 6 : Max Handstand hold  in one attempt* * Can wall walk into if not comfortable kicking up into handstand. LIFE TRACK: (No Measure) 12 min of work: 50 Ft Dual KB overhead walk :30 Sorenson hold 4-6 Slidboard walk outs

Warm-up ALL: 3 rounds :40 on/ :20 off Shuttle runs Supine leg raises Broad Jumps Metcon ALL TRACKS: Metcon (Calories) In Teams of 2 23 Min Amrap Partner A) Calories on bike Partner B) 2 rounds of 8 Hang Kb Snatch (53/35) (70/53 RX+) 8 T2B/T2R 8 Box jump (24/20) (30/24 RX+) * Switch on bike after person B complete 2 rounds. ** Score is combined calories on bike... For M/M pairs try for 250 + cal For M/F pairs try for 200 + cal For F/F pairs try for 175 + cal *Top pair of day f

Warm-up ALL : 30/21 Cal on bike Every 10/7 get off and perform: 20 air squats 15 Plate hollow rock (15/10#) 10 Pushups *8 Min Cap Oly Lift OPEN TRACK ONLY : Metcon (Weight) Every :90 X 7 1 Power clean 2 Front squats 1 Split Jerk Rx 185/145 RX+ 225/165 Choose a challenging load, Not looking for fails. We want quality reps. Fast Snappy Jerks and Upright Front squats LIFE TRACK ONLY: Metcon (No Measure) 14 Min Amrap: 15 Russian Kb swing 8 Single arm overhead Split squat (per sid