WOD FOR 12/1/18

10 MIN TO BUILD CLEAN WEIGHT AND SET UP

8 MIN EMOM
5 BURPEES + 20 DU'S

12 MIN AMRAP
20 G2OH 95/65
7 BAR FACING BURPEES
15 G2OH 135/85
7 B/F/B
10 G2OH 155/105
7 B/F/B
5 G2OH 185/135
7 B/F/B
G2OH 225/155 UNTIL CAP

Reminder, 12/14 we are having a our CFS Christmas party at Green River Tap Room in Winters.

As a reminder, we close Christmas Day.

Christmas Eve we have a 9am workout only. 

WOD for 11/30/2018

8X 2+1 EVERY 120
FRONT squats 55% x 2
Speed deadlift 75% x 1

THEN 10 MIN EMOM(AL...

WOD for 11/29/2018

6 X 120 SECS
2 FULL CLEANS BUILDING WEIGHT

18 MIN AMRAP
10 DEADLIFTS 95/65
8 HANG CLEANS
6 PUSH PRESS
4 CLEAN AND JERKS
200M RUN
 

These long workouts are here to make you SWEAT!!!!!

WOD for 11/28/2018

8 MIN EMOM(ALT)
8 WEIGHTED RING ROWS
8 DIPS

18 MIN AMRAP
200M RUN
12 SIT UPS
14 BOX JUMPOVERS 30/24

20 MIN FOR
Floor Press 1rm - Try to beat prev pr

THEN 8 MIN EMOM (ALT)
Dumbbell Rows 8
DIPS 12

WOD for 11/27/2018

18 MIN FOR COMPLEX OF:
SNATCH HIGHPULL
FULL SNATCH
OHS

22 MIN AMRAP
15 KB SWINGS
30 WALL BALLS
60 DOUBLE UNDERS

We still have a month until Christmas!! That means don’t slack off early. Put in your work at the gym. We plan to be open every day except Christmas. Let’s do work!

Wod for 11/25/18

20 MIN FOR Rack Pull – 1rm - Try to beat prev pr

THEN 10 MIN EMOM(ALT)
BANDED pullthroughs...

Wod 11/24/18

8 MIN ALT EMOM
3 WALL WALKS
6 WALLBALL 2 FOR 1'S

22 MIN AMRAP
400M RUN
21 SDLHP 75/55
12 TOES 2 BAR
 

WOD 11//23/18

8X 2+1 EVERY 120
SPEED FRONT squats 50% x 2
Speed deadlift 70% x 1

THEN 10 MIN EMOM(ALT)
BANDED pullthroughs 15
Spread eagle situps 15 

"ALTERNATING TABATA 8 RDS EA
ROW/BIKE FOR TOTAL CALS
DOUBLE UNDERS


" 

Wod for 11/22/2018

8 MIN EMOM(ALT)
8 WEIGHTED RING ROWS
8 DIPS  

15 MIN AMRAP
100M RUN
4 OVERHEAD SQUATS 115/85
6 BAR FACING BURPEES
8 FRONT RACK LUNGES IN PLACE  

Extr...

Regular hours all week, except Thanksgiving - we are participating in the Solano Turkey Trot. Potluck to follow. No regular classes. 

Regular classes Wednesday, Friday and the weekend.

WOD 11/20/18

15 MIN FOR COMPLEX OF :
HANG CLEAN
FULL CLEAN
THRUSTER 

5-3-1-3-5...