Sunday 5/5 – No CF Classes
Come and watch! If you plan to enjoy food from the taco truck and drinks $15 cash for anyone that's not competing in the throwdown.Mother's Day – Join us at our regular class times and enjoy a wonderful workout, followed by mimosas and flowers!
Total weight lifted for men & Women.
If entire ladder completed under 6 minutes
note Men’s Time & Women’s time
3 minutes – max Front Squat (from rack)
30 Second break then
3 Minutes max Push Press (from Rack)
Choose a weight – cannot be changed once the workout starts.
Weight * Reps = score
Combine both scores for one total.
3 minutes – max Front Squat (from rack)
30 Second break then
3 Minutes max Push Press (from Rack)
Choose a weight – cannot be changed once the workout starts.
Weight * Reps = score
Combine both scores for one total.
Workout #2 1 works 1 rests
RX
21-15-9 (each)
KB Swings 53/35
Burpees Over the Kettlebell
Buy Out
400M Run with KB (must run together)
Scaled
21-15-9 (each)
Russian KB Swings 35/26
Burpees
Buy Out
400 M w/KB (must go together)
MASTERS
21-15-9 (each)
Russian KB Swings 35/26
Burpees
Buy Out
400 M w/KB (must go together)
Workout #3 (Classic Chip This) – 15 Min Cap
1 work, 1 rest
RX – 100 Cal Row
70 Box Jumps 24/20
50 DB Squat 50/35
20 – 25 ft DB Farmers Carry
End with 50 Partner Med Ball Sit Ups (synchro) performed together 14#
EVERY REP NOT COMPLETED IS A SECOND ADDED TO THE TIME
Scaled
1 work 1 rest – 15 min CAP
80 Cal Row
70 Box Jump or Step 20”
50 DB Front Squats 35/20
20 – 25 ft farmers carry
End with 50 Partner Med Ball Sit Ups (synchro) performed together 10#
EVERY REP NOT COMPLETED IS 1 SECOND ADDED TO TIME
MASTERS
1 work 1 rest – 15 min CAP
80 Cal Row
70 Box Jump or Step 20”
50 DB Front Squats 35/20
20 – 25 ft farmers carry
End with 50 Partner Med Ball Sit Ups (synchro) performed together 10#
Every rep not completed is 1 second added to the 15 min CAP
95# 6x (570#) 75# 6x (450#)
135# 5x (675#) 95# 5x (475#)
155# 4x (620#) 105# 4x (420#)
185# 3x (555#) 125# 3x (375#)
205# 2x (410#) 145# 2x (290#)
1 minute per bar, last weight is 2 minutes