Easter Sunday

Remember we are closed for normal class but don’t forget about CFPBs annual Easter 10k (only 12.5 laps up and down the street)

Start time: 5am 

Location: the gym parking lot 

Put on your bunny ears and strap on those cotton tails. This is what we’ve been training all year for. 

Saturday (31Mar18)

Open Gym 9am-noon

Team WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15

– 

Lift

Shoulder press:

Work up to a 1RM

Then

Superset for 4rounds

10 DB floor press 

10 single arm dumbbell row 

20-25 GHD sit ups 

Team WOD

 Teams of 2-

3 rounds 

30 tire flip in & outs 

200m farmers carry 53/70 & 400m run

20’stone 2 shoulder 70/115 

200m farmers carry 53/70 & 400m run 

*split reps whatever way you like. One person runs while the person carries.* 

Friday (30Mar18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

EMOM for 6mins 

3 back squats @ 70% 

For time:

50 box jumps 20/24

40 kettlebell swings 53/70

30 toes to bar 

20 hang power snatch 75/115 

10 muscle ups

(20min cap) 

Extra Credit 

Pick 1 skill to work on for at least 10mins

Example

-handstands

-pistols 

-doubleunders

-muscle ups

-kipping 

Etc etc etc 

Thursday (29Mar18) 

Open* gym hours-6am-7am

9am-10am

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work.

Open Gym WOD

6 rounds for time:

200m run

3 rounds of Cindy 

5 pull ups 

10 push ups 

15 squats

*wear a weight vest if you have it* 

Wednesday (28Mar18) 

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD

EMOM 10mins-

Power snatch + overhead squat @ 70-75% of PS 

3 rounds for time of:

15/21 cal row

12 handstand push ups

3 rope climbs

Extra Credit

3×8 barbell bicep 

3×8 barbell bent over row

3×8 strict press 

Tuesday (27Mar18) 

WOD time: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

– 

WOD:

Every 2mins for 5 rounds-

5 front squats @ 60-70% 

For time– 

50-40-30-20-10reps of: 

Unbroken Wallballs*

Unbroken doubleunders 

*pick your own weight*

(Cap 12mins 

Extra Credit 

3 rounds NFT 

20 steps death march 

8-10 GHRs 

30-60sec Chinese plank 

Monday (26Mar18) 

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD

Emom for 10mins 

Power clean & power jerk @ 70-75% 

– 

For time-

10 hang squat cleans 105/155

15 over the bar lateral hop burpees 

10 hang squat cleans 105/155

15 over the bar lateral hop burpees 

10 hang squat cleans 105/155

Extra Credit 

3 rounds:

10 strict pull ups*

Rest 30 secs 

10 strict dips*

Rest 30 secs 

*scale as needed/ add weight if you can

Saturday (24Mar18) 

Open Gym 9am-noonTeam WOD 11:15am 

*if you want to “Bro out” AND do the team WOD please done before 11:15

BroSesh

Bench Press

Work up to a 1RM 

Flys- 3×12 

Strict press 3 x10

Bent over row 3×10

GHD sit ups 3x 15-25

Back extensions 3x 15

Team WoD:

Teams of 2-

4 rounds:

400m run (together)

50 partner wall balls 14/20 

40 hop over your partner burpees 

Thursday (22Mar18) 

Open* gym hours-5am-7am

9am-10am

Noon-1pm

4:30-7:30pm
* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Gym WOD

15min AMRAP 

2 rope climbs 15ft 

20m handstand walk

10 alternating pistols 
Scale:

Rope climbs- less height, 5to1 rope get-ups 

HS Walk- less distance, HS walk progressions, 3 wall climbs 

Pistols- box drops, assisted pistols