Saturday Feb. 6 8-10a: Open Gym. 9a: CF Kids- FREE class 930a: Mobility 10a: CF Light 10a: Olympic lifting: snatch 10a: Nutrition Challenge Meeting- Paleo Desserts 11a: BAF FREE community workout (Feb) Sunday Feb. 7. Gym Closed- REST DAY!
Saturday and Sunday Read More »
WOD: 11.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 55kg) *scaled-80# 10 Muscle-ups *scaled- pullups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as
“Cutting edge facility with the best coaches, staff, and members of any gym I’ve been to.” – Jameson R.
WOD: A. Handstand kickup to wall drills B. Down Dog handstand pushups C. Tempo handstand pushup: knees on box D. strict tempo handstand pushups *no more than 1-2 abmats E. Tabata Reverse Crunch- 20 on x 10 off x 8 rounds: score H/L/Total
WOD: A. Alternating EMOTM x 12 min., alt. movements: Odd: 3 power cleans (add weight each set) Even: 3-5 strict pullups *goal is least assistance possible, but unbroken reps, use any grip. B. AMRAP 6 min: 1000m. Row buy in, then AMRAP box jump overs (24,20”)
WOD: A. 2 person teams: Odd min: partner 1 does 5 burpees, then AMRAP thrusters for remainder of min. Even min: partner 2 does 5 burpees, then picks up reps where p1 left off and AMRAP thrusters. *continue this sequence until team has completed 100 reps total of thrusters. 15 min cap. Rx: 95/65#. Scaled:
WOD: A. Snatch skill work: Burgener warmup- dip shrug, muscle snatch, snatch push press, OHS, snatch drops + Snatch pull from floor + snatch from 2” lift off B. EMOTM x 10 min: 1 snatch pull from floor + 1 snatch at 2” above floor* can be power or full + 1 overhead squat *add
