Tuesday 1/20/15

6:00am, 6:00pm, 7:00pm

 

Buy In:

50 weight squats; any weight, any style

 

WOD:

25-20-15-10-5 of

1 arm (alternating each rep) kettlebell swings

hands to elbows plank

plate step ups w bar

 

Cash Out:

1600m row

Tuesday 1/13/15

6:00am, 6:00pm, 7:00pm

buy in:

500m row sprint; rest 1:00

3 rounds

 

WOD:

40m farmers carry

25 sdhp

25 stationary lunges

25 strict ball press shots

40m farmers carry

20 sdhp

20 stationary lunges

20 strict ball press shots

40m farmers carry

15 sdhp

15 stationary lunges

15 strict ball press shots

40m farmers carry

10 sdhp

10 stationary lunges

10 strict ball press shots

40m sdhp

5 sdhp

5 stationary lunges

5 strict ball press shots

Monday 1/12/15 New Lifting Cycle

6:00am, (7:15am private), 6:00pm with COACH CAM!, 7:00pm

Strength:

Bench Press 5-5-3-3-3

 

WOD:

10 box step ups

15 sit-ups

10 hang muscle cleans

10 rounds for time

 

Most of you have met Cameron Brown a time or 10. He is teaching his first InnerStallion class tonight at 6:00pm. Cam comes to us with a rich background as a coach and athlete. More to come in this week’s first CFIS newsletter.

 

 

Sunday 1/11/15

image

 

8:30am

 

Strength:

Turkish get ups 5-5-3-3-2 each side, increasing weight each round

 

WOD 1:

10 wall ball shots

8 medball sprawls

6 medball power cleans

7:00 AMRAP

 

WOD 2:

7 toes to bar

7 jump squats

7 burpees

7:00 AMRAP

 

 

EVERYTHING YOU NEED IS ALREADY INSIDE!