Fitness
Squat Clean
For Time
- 10 Power Cleans (155#/105#)
- 20 Push ups
- 40 Double Unders
- 8 Power Clean
- 16 Push ups
- 32 Double Under
- 6 Power Clean
- 12 Push ups
- 24 Double Under
- 4 Power Clean
- 8 Push ups
- 16 Double Under
- 2 Power Clean
- 4 Push ups
- 8 Double Unders
Competitor
Squat Clean
For Time
- 10 Power Cleans (185#/135#)
- 20 Ring Push ups
- 40 Double Unders
- 8 Power Clean
- 16 Ring Push ups
- 32 Double Under
- 6 Power Clean
- 12 Ring Push ups
- 24 Double Under
- 4 Power Clean
- 8 Ring Push ups
- 16 Double Under
- 2 Power Clean
- 4 Ring Push ups
- 8 Double Unders
Bootcamp
Day 3
Squat
- 20 Minute to find 3 Rep Max Front squat for the day
Core
- 100 ab mat sit ups
- 100 banded good mornings (red band)
Home Workouts
Buy In
5 Rounds
- 20 Single leg KB deadlifts- alternating legs (40#/25#)
- 20 KB Snatch- 10 each side (40#/25#)
- 20 KB Swing (40#/25#)
- 20 pistols - alternating legs for rounds 1, 3, and 5; 20 rotating jump squats for rounds 2 and 4
- 400M Run
Fitness
6 Rounds
- 2 empty barbell Bear Complex
- 3 Inverted Burpees
For Time
- 20 Thrusters
- 20 Sumo Deadlift High Pull
- 20 Push jerks
- 20 Overhead Squats
- 20 Front Squats
** All Movements at 75#/55#
** At the top of each minute perform 4 burpees, EMOM style
Competitor
6 Rounds
- 2 empty barbell Bear Complex
- 3 Inverted Burpees
For Time
- 20 Thrusters
- 20 Sumo Deadlift High Pull
- 20 Push jerks
- 20 Overhead Squats
- 20 Front Squats
** All Movements at 95#/65#
** At the top of each minute perform 4 burpees, EMOM style
Bootcamp
Day 2
Core
- 21 GHD Sit ups
- 100M Double Kettlebell front rack carry (53#/35#)
- 15 GHD Sit up
- 100M Double Kettlebell front rack carry
- 9 GHD Sit up
- 100M Double Kettlebell front rack carry
Home Workouts
- Class on Wednesday, WOD programmed for Sunday in December
Fitness
Squat Snatch
Skill
- Bar Muscle up Progressions
CF Open 16.3 -7 Minute AMRAP
- 10 Power Snatch (75#/55#)
- 3 Bar Muscle Ups
Competitor
Squat Snatch
Skill
- Bar Muscle up Progressions
CF Open 16.3 - 7 Minute AMRAP
- 10 Power Snatch (75#/55#)
- 3 Bar Muscle Ups
Bootcamp
Day 1
Snatch
- 5x1 Snatch
- 3x3 Snatch Balance
Home Workouts
- Class on Wednesday, WOD Programmed for Sundays in December
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Home Workouts
2 Rounds
- 1000M Run
- 100 Double unders
- 50 Wall balls (20#/14#)
- 1000M Row
Fitness
"Bulger-Modified" - 10 Rounds
- 150M Run
- 5 Pull-ups
- 5 Front Squat (135#/95#)
- 5 Handstand Push ups
Competitor
"Bulger" - 10 Rounds
- 150M Run
- 7 Chest to bar pull-ups
- 7 Front Squat (135#/95#)
- 7 Handstand Push ups
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.
Bootcamp
Day 6
Deadlift
- 2x10 Dead lift, you choose the weight.
Home Workouts
- Class on Sunday & Wednesday
Fitness
Front Squat
OPEN GYM @ 10 AM
ONE (1) CLASS @ 11 AM
3 Rounds
- 20 Wall Balls (20#/14#)
- 20 Kettlebell Swings (55#/35#)
Rest 3 Minutes - Then
3 Rounds
- 20 GHD Sit Ups
- 20 Overhead Squat (95#/65#)
Competitor
Front Squat
OPEN GYM @ 10 AM
ONE (1) CLASS @ 11 AM
3 Rounds
- 20 Wall Balls (20#/14#)
- 20 Kettlebell Swings (55#/35#)
Rest 3 Minutes - Then
3 Rounds
- 20 GHD Sit ups
- 20 Overhead Squat (95#/65#)
Bootcamp
Day 5
Clean & Jerk
- 5x1 - 3 position clean (hips, above the knee, floor)
- 10 Minutes to find 1 Rep Max clean for the day
Press
- 2x10 Bench press, you choose the weight
Home Workouts
- Class on Sunday & Wednesday
Fitness
HAPPY THANKSGIVING!
1 CLASS @ 10 AM
Partner WOD Teams of 2
- 50 Calorie Row, while other partner holds at the top of a Deadlift (225#/155#)
- 75 GHD Sit ups, while other parter holds a hollow rock
- 100 Wall Balls (20#/14#), while other partner holds the bottom of an Overhead Squat (45#/35#)
- 100 Pull ups, while other partner hangs from other bar
*** Partners may switch off at any time
Competitor
HAPPY THANKSGIVING!
1 CLASS @ 10 AM
Partner WOD Teams of 2
- 50 Calorie Row, while other partner holds at the top of a Deadlift (225#/155#)
- 120 GHD Sit ups, while other parter holds a hollow rock
- 100 Wall Balls (20#/14#), while other partner holds the bottom of an Overhead Squat (75#/55#)
- 100 Chest to Bar Pull ups, while other partner hangs from other bar
*** Partners may switch off at any time
Bootcamp
Day 4
Home Workouts
- Class on Sunday & Wednesday
Fitness
Thruster
12 Minute AMRAP
- 6 Shoulder to Overhead (135#/95#)
- 6 Hang Squat Clean (135#/95#)
- 12 Box Jumps (24"/20")
Competitor
Thruster
12 Minute AMRAP
- 6 Shoulder to Overhead (135#/95#)
- 6 Hang Squat Clean (135#/95#)
- 12 Box Jumps (24"/20")
Bootcamp
Day 3
Squat
- 30 front squats for time @70% of 1 RM, immediately followed by find your 1RM Front Squat
Core
- 3x30 Second hollow rock
- 3x20 Hip Extension
Home Workouts
Fitness
3 Rounds
- 200M Run
- 10 Banded good mornings
- 10 Lateral lunges/Leg
- 10 Push ups
Skill
- Handstand Walk Progressions
3 Rounds
- 20 Toes to Bar
- 20 Deadlift (225#/155#)
- 20/14 Calorie Row
Competitor
3 Rounds
- 200M Run
- 10 Banded good mornings
- 10 Lateral lunges/Leg
- 10 Push ups
Skill
- Handstand Walk Progressions
3 Rounds
- 20 Toes to Bar
- 20 Deadlift (225#/155#)
- 20/14 Calorie Row
Bootcamp
Day 2
14 Minute EMOM
- ODD: 7 Toe to Bar
- Even: 7 burpees
Home Workouts
- Class on Sunday & Wednesday - NO CLASS NOV. 23rd
Fitness
Overhead Squat
Jeremy
21-15-9
- Overhead Squat (95#/65#)
- Burpees
Three year old Jeremy Bloniasz lost his life in a tragic accident on Thursday, July 6th 2006.
Competitor
Overhead Squat
Amanda
9-7-5
- Muscle ups
- Squat Snatch (135#/95#)
Bootcamp
Day 1
Snatch
- 5x1, 3 position snatch (hips, above the knee, floor)
- 10 Minute to find a 1 Rep Max Snatch for the day
- 2x10 snatch grip push press
Home Workouts
- Class on Sunday & Wednesday - NO CLASS NOV. 23rd
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Home Workouts
For Time
- 800M Run
- 21 Burpees
- 21 Dumbbell weighted lunges/Leg (40#/20#)
- 21 Dumbbell push press (40#/20#)
- 800M Run
- 15 Burpees
- 15 Dumbbell weighted lunges/Leg (40#/20#)
- 15 Dumbbell push press (40#/20#)
- 800M Run
- 9 Burpees
- 9 Dumbbell weighted lunges/Leg (40#/20#)
- 9 Dumbbell push press (40#/20#)
Fitness
3 Rounds
- 5 Strict Toes to Bar/GHD Sit ups
- 7 Ring Rows
- 9 Goblet Squats
- 11 Kettlebell Swings
- 13 Wall Jumps to 6"
Teams of 2
- 80 Pull ups
- 80 Push ups
- 80 Front squats (75#/55#)
- 80 Hang power clean (75#/55#)
- 80 Push press (75#/55#)
- 80 Ab mat sit-ups
- 160 Double unders
Competitor
3 Rounds
- 5 Strict Toes to Bar/GHD Sit ups
- 7 Ring Rows
- 9 Goblet Squats
- 11 Kettlebell Swings
- 13 Wall Jumps to 6"
Teams of 2
- 80 Pull ups
- 80 Push ups
- 80 Front squats (75#/55#)
- 80 Hang power clean (75#/55#)
- 80 Push press (75#/55#)
- 80 Ab mat sit-ups
- 160 Double unders
Bootcamp
Day Six
Squat
Core
- 2x20 Hip Extensions
- 50 Banded good mornings
Home Workouts
Fitness
Game Day
20 Minute AMRAP
- 5 Clean & Jerk @ 65% of 1 Rep Max
- 12 parallette pass thrus
- 25 Air squats
Competitor
Game Day
20 Minute AMRAP
- 5 Clean & Jerk @ 65% of 1 Rep Max
- 12 parallette pass thrus
- 25 Air squats
Bootcamp
Day Five
5 Minute EMOM
- 5 Touch and Go Clean & Jerk, you choose the weight
Home Workouts
- Class on Sunday & Wednesday
Fitness
Deadlift
10 Minute AMRAP
- 20/14 Cal Row
- 25 Push ups
- 20 Box jumps (24"/20")
Competitor
Deadlift
10 Minute AMRAP
- 20/14 Cal Row
- 25 Push ups
- 20 Box jumps (24"/20")
Bootcamp
Day 4
Home Workouts
- Class on Sunday & Wednesday
Fitness
10 Minute EMOM
- 1 Push Press + 1 Push Jerk
4 Rounds
- 15 Toes to Bar
- 15 Kettlebell squats (55#/35#)
- 50 Double Unders
- 15 Kettlebell Swings (55#/35#)
Competitor
10 Minute EMOM
- 1 Push Press + 1 Push Jerk
4 Rounds
- 15 Toes to Bar
- 15 Kettlebell squats (55#/35#)
- 50 Double Unders
- 15 Kettlebell Swings (55#/35#)
Bootcamp
Day 3
Squat
Core
- 3x20 GHD Sit ups
- 3x25 Hip Extension
Home Workouts
5 Rounds
- 800M Run
- 20 Dumbbell Thrusters (25#/15#)
- 20 Dumbbell Push ups (25#/15#)
- 20 Weighted Dumbbell sit ups (25#/15#)
Fitness
2 Rounds
- 10 Push ups with toes on a plate
- 10 "squat therapy" wall squats
- 10 Box Jumps
PUSH511 Total - 6 Year Anniversary
- 1 Rep Max Power Clean
- 1 Rep Max Overhead Squat
- 1 Rep Max Bench Press
Competitor
2 Rounds
- 10 Push ups with toes on a plate
- 10 "squat therapy" wall squats
- 10 Box Jumps
PUSH511 Total - 6 Year Anniversary
- 1 Rep Max Power Clean
- 1 Rep Max Overhead Squat
- 1 Rep Max Bench Press
Bootcamp
Day 2
Gymnastics
14 Minure EMOM
- ODD: 7 Kipping Handstand Push ups
- EVEN: 7 pull ups
Home Workouts
- Class on Sunday & Wednesday
Fitness
10 Minute EMOM
- 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
3 Rounds
- 7 Power Snatch (135#/95#)
- 14 Burpees
- 21 GHD Sit ups
Competitor
10 Minute EMOM
- 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
3 Rounds
- 7 Power Snatch (135#/95#)
- 14 Burpees
- 21 GHD Situps
Bootcamp
Day 1
Snatch
- 5x3 Hang Snatch, just above the knee, you choose the weight
Home Workouts
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Bootcamp
Day 7
Home Workouts
For Time
- 50 Abmat sit ups
- 40 Kettlebell swings
- 30 Box jumps
- 20 Burpees
- 10 Tuck jumps
- 400M Run
- 40 Abmat sit ups
- 30 Kettlebell swings
- 20 Box jumps
- 10 Burpees
- 400M Run
- 30 Abmat sit ups
- 20 Kettlebell swings
- 10 Box jumps
- 400M Run
- 20 Abmat sit ups
- 10 Kettlebell swings
- 400M Run
- 10 Abmat sit ups
- 400M Run
Fitness
3 Rounds
- 5 Strict Toes to Bar
- 10 Burpees
- 15 Air Squats
BRING A BUDDY DAY
Teams of 2 WOD
- 40 Back squats (165#/110#)
- 80 Ab mat situps
- 120 Kettlebell Swings (55#/35#)
Competitor
3 Rounds
- 5 Strict Toes to Bar
- 10 Burpees
- 15 Air Squats
BRING A BUDDY DAY
Teams of 2 WOD
- 40 Back squats (225#/155#)
- 80 Toe to bar
- 120 Kettlebell Swings (70#/55#)
Bootcamp
Day Six
Squat
- Work up to a 20 Rep Max Back squat
Home Workouts
- Classes on Sunday & Wednesday
Fitness
3 Rounds
- 3 ManMakers
- 2 Turkish Get Ups
- 1-100M Sprint
Veteran's/Armistice Day WOD
11 Minute AMRAP
- 11 Power Cleans (135#/95#)
- 11 Burpees over the Bar
- 19 Deadlifts (135#/95#)
- 18 Pull ups
11 Minute AMRAP - No Barbell Option
- 11 Push ups
- 11 Burpees
- 19 Sit ups
- 18 Air Squats
Competitor
3 Rounds
- 3 ManMakers
- 2 Turkish Get Ups
- 1-100M Sprint
Veteran's/Armistice Day WOD
11 Minute AMRAP
- 11 Power Cleans (135#/95#)
- 11 Burpees over the Bar
- 19 Deadlifts (135#/95#)
- 18 Pull ups
Bootcamp
Day Five
Clean & Jerk
- 5x2 Clean & Jerk from the hang position, just above the knee
Core
- 3x40 Second Hollow Rock hold
Home Workouts
- Classes on Sunday & Wednesday
Fitness
Deadlift
For Time
- 21 Deadlift (185#/135#)
- 21 Overhead Squat (95#/65#)
- 25 Double Unders
- 15 Deadlift
- 15 Overhead Squat
- 25 Double Under
- 9 Deadlift
- 9 Overhead Squat
- 25 Double Unders
Competitor
Deadlift
For Time
- 21 Deadlift (185#/135#)
- 21 Overhead Squat (95#/65#)
- 25 Double Unders
- 15 Deadlift
- 15 Overhead Squat
- 25 Double Unders
- 9 Deadlift
- 9 Overhead Squat
- 25 Double Unders
Bootcamp
Day Four
Home Workouts
- Classes on Sunday & Wednesday
Fitness
Hang Squat Clean
For Time
- 7 Clean & Jerk (155#/105#)
- 14 Clean & Jerk (135#/95#)
- 21 Clean & Jerk (95#/65#)
Competitor
Hang Squat Clean
For Time
- 7 Clean & Jerk (185#/125#)
- 14 Clean & Jerk (155#/105#)
- 21 Clean & Jerk (135#/95#)
Bootcamp
Day Three
Squat:
- Find a heavy 3 Rep Max Front squat for the day, immediately followed by a 10 Rep Max Front squat for the day
Core
- 3x10 Good Morning
- 3x45 Second Banded Plank Hold
Home Workouts
WarmUp
WOD
4 Rounds
- 500M Row
- 30 Wall Ball
- 400M Run
Fitness
Muscle Up Progressions
Election Day - "Nasty Girls"
3 Rounds
- 50 Air Squats
- 7 Muscle ups
- 10 Hang Power Clean (135#/95#)
Competitor
Muscle Up Progressions
Election Day - "Nasty Girls"
3 Rounds
- 50 Air Squats
- 7 Muscle ups
- 10 Hang Power Clean (135#/95#)
Bootcamp
Day Two
20 Minute EMOM
- Odd: 15 Hip Extension
- Even: 10 GHD Sit ups
Home Workouts
- Classes on Sunday & Wednesday
Fitness
Mobility
For time
- 400M Run
- 15 Thrusters (95#/65#)
- 400M Run
- 15 Overhead Squats (95#/65#)
- 400M Run
- 15 Front Squats (95#/65#)
- 400M Run
- 15 Back Squats (95#/65#)
Competitor
Mobility
For time
- 400M Run
- 15 Thrusters (135#/95#)
- 400M Run
- 15 Overhead Squats (135#/95#)
- 400M Run
- 15 Front Squats (135#/95#)
- 400M Run
- 15 Back Squats (135#/95#)
Bootcamp
Day One
5 Minute EMOM
- 1 Squat Snatch @ 85% 1 Rep Max
Home Workouts
- Classes on Sunday & Wednesday
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Home Workouts
Fitness
MOBILITY
Teams of 2
- 40 Snatches (135#/95#)
- 40 Clean & Jerk (135#/95#)
- 100 Bar facing burpees
Competitor
MOBILITY
Teams of 2
- 40 Snatches (135#/95#)
- 40 Clean & Jerk (135#/95#)
- 100 Bar facing burpees.
Bootcamp
Day 6
Deadlift
- 4x3 Deadlift, you choose weight
Home Workouts
- Classes on Sunday & Wednesday
Fitness
Tic Tac Toe or Pizza Delivery Man Game
*then*
- 10 Air squats
- 15 Banded good mornings
- 20 Mountain climbers (10/Leg)
- 30 Band pull aparts
- 20 Mountain climbers
- 15 Banded good mornings
- 10 air squats
*** Perform 10 Double unders or 20 Single unders after each movement.
3 Rounds
- 100 Double Unders
- 100M Waiter Walks (55#/35#)
- 25 GHD Sit ups
Competitor
Tic Tac Toe or Pizza Delivery Man Game
*then*
- 10 Air squats
- 15 Banded good mornings
- 20 Mountain climbers (10/Leg)
- 30 Band pull aparts
- 20 Mountain climbers
- 15 Banded good mornings
- 10 air squats
*** Perform 10 Double unders or 20 Single unders after each movement.
3 Rounds
- 100 Double Unders
- 100M Waiter Walks (55#/35#)
- 25 GHD Sit ups
Bootcamp
Day 5
Clean & Jerk
- 5x2 Squat Clean
- 5x1 Split Jerk
Core
Home Workouts
- Classes on Sunday & Wednesday
Fitness
Front Squat
- 5x3 - Slow decent, at the top of a front squat, takes 5 seconds to slowly descend into the bottom of a squat and then explode up
For Time
- 40 Wall Balls (20#/14#)
- 400M Run
- 30 Wall Balls
- 400M Run
- 20 Wall Balls
- 400M Run
Competitor
Front Squat
- 5x3 - Slow decent, at the top of a front squat, takes 5 seconds to slowly descend into the bottom of a squat and then explode up
For Time
- 30 Thrusters (75#/55#)
- 3 Rope climbs
- 20 Thrusters
- 2 Rope climbs
- 10 Thrusters
- 1 Rope climbs
Bootcamp
Day 4
Home Workouts
- Classes on Sunday & Wednesday
Fitness
Jerk
3 Rounds
- 10 Hang squat Cleans (125#/85#)
- 15 Bar facing burpees
- 10 Shoulder to Overhead (125#/85#)
- 15 Toe to bar
Competitor
Jerk
3 Rounds
- 10 Hang squat Cleans (125#/85#)
- 15 Bar facing burpees
- 10 Shoulder to Overhead (125#/85#)
- 15 Toe to bar
Bootcamp
Day Three
10 Minute EMOM
- 1 Front Squat @ 85%-92% of 1RM
Home Workouts
Warmup
- 3 Minute easy Row
- 10 Arm circles forward
- 10 Arm circles backward
- 10 Over/under (arms across body like giving yourself a hug)
WOD
- 1000M Row
- 10 Push ups
- 750M Row
- 20 Push ups
- 500M Row
- 30 Push ups
- 250M Row
- 40 Push ups
Fitness
- 2 x 50M Partner Fireman's Carry + 15 Inverted Burpees
"Nicole"- 20 Minute AMRAP
- 400M Run
- Max Reps Pull ups
Competitor
- 2 x 50M Partner Fireman's Carry + 15 Inverted Burpees
"Push Muscle Up Marathon"- 15-12-9-6-3
- Unbroken Muscle ups with a 200M run to start each round.
- If you drop from the rings before completing a set, i.e. do not go unbroken then a penalty run of 100M must be done before attempting again
Bootcamp
Day 2
20 Minute EMOM
- Odd: Run 200M
- Even: 7 Strict pull ups
Home Workouts
- Classes on Sunday & Wednesday