Fitness
"A Hero & His Ladies" - Partner WOD
Diane 21-15-9
- Deadlift (225#/155#) + Handstand Push ups
Elizabeth 21-15-9
- Clean (135#/95#) + Ring Dips
Fran 21-15-9
- Thrusters (95#/65#) + Pull ups
Jeremy 21-15-9
- Overhead Squat (95#/65#) + Burpees
Competitor
"A Hero & His Ladies" - Partner WOD
Diane 21-15-9
- Deadlift (225#/155#) + Handstand Push ups
Elizabeth 21-15-9
- Clean (135#/95#) + Ring Dips
Fran 21-15-9
- Thrusters (95#/65#) + Pull ups
Jeremy 21-15-9
- Overhead Squat (95#/65#) + Burpees
Bootcamp
Day 6
Clean & Jerk
- 3x2 Hang Squat Clean
- 3x3 Split Jerk
- 3x3 Clean pulls
Home Workouts
- Class on Wednesday at 7 pm
Fitness
Game Day
15 Minute EMOM
At the start of the minute perform the following:
- 10 Box Jumps (24"/20")
- 10 Air Squats
- In remaining time perform max push ups
Score is max push ups over 15 minutes
Competitor
Game Day
15 Minute EMOM
At the start of the minute perform the following:
- 10 Box Jumps (24"/20")
- 10 Air Squats
- In remaining time perform max bar muscle ups
Score is max bar muscle ups over 15 minutes
Bootcamp
Day 5
Snatch
- 3x2 Hang Squat Snatch
- 3x3 snatch Balance
- 3x3 Snatch Deadlift
Core
- 3x30 Parallel GHD Hold
- 3x1 minute parallel Hip Ext Hold
Home Workouts
- Class on Wednesday at 7 pm
Fitness
Mobility
3 Rounds
- 5 Wall Balls
- 10 Abmat Sit ups
- 15 Hip Extensions
12 Minute AMRAP
- 60/40 Calorie Row
- 50 Ketttlebell Swing (55#/35#)
- 40 Toes to Bar
- 30 Thrusters (95#/65#)
- 20 Bar Facing Burpees
Competitor
Mobility
3 Rounds
- 5 Wall Balls
- 10 Abmat Sit ups
- 15 Hip Extensions
12 Minute AMRAP
- 60/40 Calorie Row
- 50 Ketttlebell Swing (55#/35#)
- 40 Toes to Bar
- 30 Thrusters (95#/65#)
- 20 Bar Facing Burpees
Bootcamp
Day Four
Home Workouts
- Class on Wednesday @ 7 pm
Fitness
"8 Days of Hanukkah" - 8 Rounds
- 8 Deadlift
- 8 Power Clean
- 8 Front Squat
- 8 Shoulder to Overhead
- 8 Back Squat
- 8 Overhead Squat
- 8 Power Snatch
- 8 Burpees
All movements: 45#/35#
Competitor
"8 Days of Hanukkah" - 8 Rounds
- 8 Deadlift
- 8 Power Clean
- 8 Front Squat
- 8 Shoulder to Overhead
- 8 Back Squat
- 8 Overhead Squat
- 8 Power Snatch
- 8 Burpees
All Movements: 75#/55#
Bootcamp
Day 3
Gymnastics:
- 7x2 weighted pull ups
- 7x2 weighted dips
Core
Home Workouts
Warm Up
WOD
- 1200M Row
- 2 Lengths bear crawl
- 15 V-ups
- 15 Push ups
- 1000M Row
- 2 Lengths bear crawl
- 15 V-ups
- 15 Push ups
- 800M Row
- 2 Lengths bear crawl
- 15 V-ups
- 15 Push ups
- 400M Rrow
- 2 Lengths bear crawl
- 15 V-ups
- 15 Push ups
- 200M Row
- 2 Lengths bear crawl
- 15 V-ups
- 15 Push ups
Fitness
Tabata
- Abmat Sit ups & Plank Holds, Alternating
Running Drills
3 Rounds
- 400M Run
- 21 Hang Power Snatch (75#/55#)
- 12 Pull ups
Competitor
Tabata
- Abmat Sit ups & Plank Holds, Alternating
Running Drills
3 Rounds
- 400M Run
- 21 Hang Power Snatch (75#/55#)
- 12 Pull ups
Bootcamp
Day 2
Strength:
*2x15 close grip Bench press
*2x15 bent over barbell row
*2x15 strict press
Home Workouts
Fitness
Mobility
Open Gym at 10 am + One Class at 11 am
5 Rounds
- 10 Overhead Squat (135#/95#)
- 15 Ring Dips
- 20 Box Jumps (24"/20")
Competitor
Mobility
Open Gym at 10 am + One Class at 11 am
5 Rounds
- 10 Overhead Squat (135#/95#)
- 15 Ring Dips
- 20 Box Jumps (24"/20")
Bootcamp
Day 1
Strength
- Find a 10 RM Back Squat in 15 min
- Find a 15 RM Stiff Leg Deadlift in 10 min
Home Workouts
Fitness
CLOSED - Merry Christmas!
Competitor
CLOSED - Merry Christmas!
Bootcamp
CLOSED - Merry Christmas!
Day Seven
Home Workouts
Fitness
Mobility
Teams of 2 - 20 Minute AMRAP
Buy-In
- 200 Double Under (or 600 Single)
In remaining time AMRAP of
- 10 strict pull ups
- 10 Front Squat (115#/75#)
- 15 Handstand Push ups
- 20 Burpees
Competitor
Mobility
Teams of 2 - 20 Minute AMRAP
Buy-In
In remaining time AMRAP of
- 5 Muscle ups
- 10 Front Squat (155#/105#)
- 15 Handstand Push ups
- 20 Burpees
Bootcamp
Day 6
C&J
- 3x2 Hang Squat Clean
- 3x3 Split Jerk
- 3x3 Clean pulls
Home Workouts
Fitness
Snatch Grip Deadlift
4 Rounds
- 30/20 Calorie Row
- 15 Deadlift (185#/135#)
- 20 GHD Sit ups
Competitor
Snatch Grip Deadlift
4 Rounds
- 20/14 Calorie Assault Bike
- 15 Deadlift (185#/135#)
- 10 Muscle ups
Bootcamp
Day 5
Snatch
- 3X2 Hang Squat Snatch
- 3X3 Snatch Balance
- 3X3 Snatch Deadlift
Core
- 3X15 GHD Sit up
- 3X1 Minute Overhead KB Hold (55#/35#)
Home Workouts
Fitness
3 rounds:
- 5 push-ups
- 10 jump squats
- 15 hip extensions
One Rep Max
- Weighted Dip (stationary or ring)
- Weighted pull-up
42-30-18
- Kettlebell Swings (#55/35#)
- Wall Balls (20#/14#)
Competitor
3 rounds:
- 5 push-ups
- 10 jump squats
- 15 hip extensions
One Rep Max
- Weighted Dip (stationary or ring)
- Weighted pull-up
42-30-18
- Kettlebell Swings (70#/55#)
- Wall Balls (20#/14#)
Bootcamp
Day Four
Home Workouts
Fitness
8 Minute EMOM
For Time
- 10 Hang Power Clean & Jerk (135#/95#)
- 200M Run
- 10 Hang Power Clean & Jerk (135#/95#)
- 500M Row
- 10 Hang Power Clean & Jerk (135#/95#)
- 75 Double Unders
Competitor
8 Minute EMOM
For Time
- 10 Hang Power Snatch (135#/95#)
- 500M Row
- 10 Hang Power Snatch (135#/95#)
- 200M Run
- 10 Hang Power Snatch (135#/95#)
- 40/28 Calorie Assault Bike
Bootcamp
Day 3
Gymnastics
- 5x5 weighted pull ups
- 5x5 weighted dips
Core
- 2x20 weighted ab mat situps
Home Workouts
- 100M Walking lunge
- 800M Run
- 3 Rounds
- 10 Burpee broad jump
- 20 Push ups
- 30 Ab mat sit ups
- 800M Run
- 100M Walking lunge
Fitness
Handstand Walk & Progressions
For Time
- 50 pull ups
- 50 Kettlebell Goblet Squats (55#/35#)
- 35 pull ups
- 35 Kettlebell Goblet Squats
- 20 pull ups
- 20 Kettlebell Goblet Squats
Competitor
Handstand Walk & Progressions
For Time
- 50 pull ups
- 50 Kettlebell Goblet Squats (55#/35#)
- 35 pull ups
- 35 Kettlebell Goblet Squats
- 20 pull ups
- 20 Kettlebell Goblet Squats
Bootcamp
Day 2
Strength:
- 2x15 close grip Bench press
- 2x15 bent over barbell row
- 2x15 strict press
Home Workouts
Fitness
8 Minute EMOM
For Time - Alternating
21-18-15-12-9-6-3
- Hang Power Snatch (75#/55#)
42-36-30-24-18-12-6
Competitor
8 Minute EMOM
For Time - Alternating
21-18-15-12-9-6-3
- Hang Power Snatch (75#/55#)
42-36-30-24-18-12-6
Bootcamp
Day One
Back Squat
- Find 10 Rep Max in 15 Minutes
Stiff Leg Deadlift
- Find 15 Rep Max in 10 Minutes
Home Workouts
- Classes on Wednesday and WOD programmed on Sunday
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
Warmup
- 8 Hill sprint repeats: begin at the light post about halfway down the 800M course hill and run to the top of the hill
WOD
Fitness
“12 Days of Christmas” - Bring A Buddy Day
- 1 100M Run
- 2 Box Jumps (24”/20”)
- 3 Handstand Push Ups
- 4 Clean & Jerk (95#/65#)
- 5 Push Ups
- 6 Pull Ups
- 7 Kettlebell Swings (55#/35#)
- 8 Double Unders
- 9 Ring Dips
- 10 Thrusters (95#/65#)
- 11 Knees to Elbows
- 12 Pistols
Competitor
“12 Days of Christmas” - Bring A Buddy Day
- 1 100M Run
- 2 Box Jumps (24”/20”)
- 3 Handstand Push Ups
- 4 Clean & Jerk (95#/65#)
- 5 Push Ups
- 6 Pull Ups
- 7 Kettlebell Swings (55#/35#)
- 8 Double Unders
- 9 Ring Dips
- 10 Thrusters (95#/65#)
- 11 Knees to Elbows
- 12 Pistols
Bootcamp
Day 6
Deadlift
Home Workouts
- Class on Wednesday & WOD programmed for Sunday
Fitness
10 Minute EMOM
3 Rounds
- 30/20 Calorie Row
- 15 Hang Power Cleans (135#/95#)
- 10 Bar Facing Burpees
Competitor
10 Minute EMOM
3 Rounds
- 30/20 Calorie Row
- 15 Hang Power Cleans (135#/95#)
- 10 Bar Facing Burpees
Bootcamp
Day 5
C&J
- 5x1 2 position C&J: Clean from high hang + Clean from floor + Jerk is one set
Core
- 3x45 second banded plank hold
- 3x20 Back Extension
Home Workouts
- Class on Sunday & WOD programmed for Sunday
Fitness
Push Press
3-6-9-12-15-18
- Push Press (95#/65#)
- Toe to Bar
Competitor
Push Press
3-6-9-12-15-18
- Push Press (135#/95#)
- Toe to Bar
Bootcamp
Day 4
Home Workouts
- Class on Wednesday & WOD programmed for Sunday
Fitness
7 Minute EMOM
- 3 Deadlift
- 2 Hang Squat Clean
- 1 Jerk
10-8-6-4-2
- Deadlift (225#/155#)
- Chest to Bar Pull ups
Competitor
7 Minute EMOM
- 3 Deadlift
- 2 Hang Squat Clean
- 1 Jerk
For Time
- 10 Deadlift (275#/180#)
- 5 Muscle ups
- 8 Deadlift
- 4 Muscle ups
- 6 Deadlift
- 3 Muscle ups
- 4 Deadlift
- 2 Muscle ups
- 2 Deadlift
- 1 Muscle up
Bootcamp
Day 3
Core
- 3 Rounds not for time of: 20 GHD Sit ups, 20 Double Kettlebell front rack hold
Home Workouts
Warm up and Core Work
WOD - 30 Minute AMRAP
- 30 Tuck jumps
- 20 Alternating double dumbbell lunges (in front rack position) (25#/15#)
- 15 Pike push ups
- 10 Burpees
- 800M Run
Fitness
3 rounds
- 10 Lunges,Total, while holding Kettlebell or Plate
- 10 Goblet Squats (or holding a plate)
- 10 Ring Rows
- 1 length of the back room high-knees (running)
"Boat Race" -Teams of 2
- 20 Rounds of 250M Row and 200M Sprint
** One Partner Completes Row & Run then Swap
Competitor
3 rounds
- 10 Lunges,Total, while holding Kettlebell or Plate
- 10 Goblet Squats (or holding a plate)
- 10 Ring Rows
- 1 length of the back room high-knees (running)
"Boat Race" -Teams of 2
- 20 Rounds of 250M Row and 200M Sprint
** One Partner Completes Row & Run then Swap
Bootcamp
Day 2
Squat:
- Work up to a heavy 3 rep Front Squat then immediately perform a heavy 10 rep Front Squat
Home Workouts
- NO Class on Wednesday & Sunday, but WODs programmed
Fitness
CFNE Open Test- 20 Minute AMRAP
- 50 Wall balls (20#/14#)
- 50 Double Unders
- 40 Box Jumps (24"/20")
- 40 Toes to Bar
- 30 Chest to Bar pull ups
- 30 Burpees
- 20 Clean (135#/95#)
- 20 Shoulder to Overhead (135#/95#)
- 10 Snatch (135#/95#)
- 10 Muscle ups
Competitor
CFNE Open Test- 20 Minute AMRAP
- 50 Wall balls (20#/14#)
- 50 Double Unders
- 40 Box Jumps (24"/20")
- 40 Toes to Bar
- 30 Chest to Bar pull ups
- 30 Burpees
- 20 Clean (135#/95#)
- 20 Shoulder to Overhead (135#/95#)
- 10 Snatch (135#/95#)
- 10 Muscle ups
Bootcamp
Day 1
Snatch
- 5x1 2 position snatch (high hang & floor)
- 3x3 Snatch grip Deadlift
- 2x10 Behind the neck snatch grip strict press
Home Workouts
- No Class this Wednesday & Sunday but WOD's are programmed
Fitness
- Yoga at 9 am, Welcome Dana!
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am, Welcome Dana!
- Open Gym from 10 am to 12 pm
Bootcamp
Day 7
Home Workouts
Warm Up
WOD:
- Run 1000M
- Rest 2 Minutes
- Run 1000M
- Rest 2 Minutes
- Run 800M
- Rest 90 Seconds
- Run 800M
- Rest 90 Seconds
- Run 400M
- Rest 60 Seconds
- Run 400M
- Rest 60 Seconds
Fitness
2 Rounds
- 100M Sandbag/weight plate Sprint
- 10 Push Ups
- 10 Ring Rows
- 20 Double Unders or 50 Single Unders
"Better Late Than Never"- Partner WOD
- 150 Wall Balls (20#/14#)
- 100 Burpees
- 2000M Row
Competitor
2 Rounds
- 100M Sandbag/weight plate Sprint
- 10 Push Ups
- 10 Ring Rows
- 20 Double Unders or 50 Single Unders
"Better Late Than Never"- Partner WOD
- 150 Wall Balls (20#/14#)
- 100 Burpees
- 2000M Row
Bootcamp
Day 6
10 Minute EMOM
- 1 Back Squat @ 85%-90% of 1 Rep Max
Home Workouts
- Class on Wednesday + WOD programed for Sunday
Fitness
10 Minute EMOM
21-15-9
- Thrusters (115#/75#)
- Power Cleans (115#/75#)
Competitor
10 Minute EMOM
21-15-9
- Thrusters (115#/75#)
- Power Cleans (115#/75#)
Bootcamp
Day 5
Clean & Jerk
- Death by Squat Cleans. With a continuous running clock perform 1 Squat clean @ 70% of 1RM on first minute. Continue to add 10#/5# every minute and perform 1 Squat clean on the minute until unable to complete.
Core
- 3x20 GHD Sit ups
- 3x20 Hip Extensions
Home Workouts
- Class on Wednesday + WOD programmed for Sunday
Fitness
9 Minute EMOM - 3 Rounds each Exercise
- 10/7 Calorie Row
- 10 Hip Extensions
- 10 Ab Movements (GHD, T2B/K2E, Weighted Sit Ups)
Sham
7 Rounds
- 11 Deadlifts @ 1x bodyweight
- 100M Run
Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.
Competitor
9 Minute EMOM - 3 Rounds each Exercise
- 10/7 Calorie Row
- 10 Hip Extensions
- 10 Ab Movements (GHD, T2B/K2E, Weighted Sit Ups)
Sham
7 Rounds
- 11 Deadlifts @ 1x bodyweight
- 100M Run
Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.
Bootcamp
Day 4
Home Workouts
- Class on Wednesday + WOD programmed for Sunday
Fitness
3 Rounds
- Bear Crawl, 1 length of back room
- 15 Kettlebell Swings
- 20 walking lunges (10/leg)
"Cindy" 20 Minute AMRAP
- 5 pull ups
- 10 push ups
- 15 air squats
Competitor
3 Rounds
- Bear Crawl, 1 length of back room
- 15 Kettlebell Swings
- 20 walking lunges (10/leg)
"Cindy" 20 Minute AMRAP
- 5 pull ups
- 10 push ups
- 15 air squats
Bootcamp
Day 3
Gymnastics
- 3 Minutes of strict pull ups
- 3 Minutes of strict ring dips
- 1 Minute weighted pull ups, you choose weight
- 1 Minute of weighted strict ring dips, you choose weight
Core
- 100 ab mat sit ups
- 100 banded good mornings (red band)
Home Workouts
Warm Up
WOD
- 400M Run
- 30 Push ups
- 30 V-Ups
- 30 Air squats
- 400M Run
- 25 Push ups
- 25 V-Ups
- 25 Air squats
- 400M Run
- 20 Push ups
- 20 V-Ups
- 20 Air squats
- 400M Run
- 15 Push ups
- 15 V-Ups
- 15 Air squats
- 400M Run
- 10 Push ups
- 10 V-Ups
- 10 Air squats
- 400M Run
- 5 Push ups
- 5 V-ups
- 5 Air squats
Fitness
Back Squat
3 Rounds
- 400M Run
- 20 Burpees
- 20 Box Jump Overs (24"/20")
Competitor
Back Squat
3 Rounds
- 400M Run
- 20 Burpees
- 20 Box Jump Overs (24"/20")
Bootcamp
Day 2
Squat
- Work up to a 20 Rep Max Front Squat. Suggested weight around 60% of 1 RM. Use 3-4 warm up sets of 7-10 and go for 20 RM after
Home Workouts
- Class on Wednesday + WOD programmed for Sunday
Fitness
Deadlift
For Time
- 10 Kettlebell Swing, 75 Double Under
- 20 Kettlebell Swing, 60 Double Under
- 30 Kettlebell Swing, 45 Double Under
- 40 Kettlebell Swing, 30 Double Under
- 50 Kettlebell Swing, 15 Double Under
KB Weight: 35#/25#
Competitor
Deadlift
For Time
- 10 Kettlebell Swing, 75 Double Under
- 20 Kettlebell Swing, 60 Double Under
- 30 Kettlebell Swing, 45 Double Under
- 40 Kettlebell Swing, 30 Double Under
- 50 Kettlebell Swing, 15 Double Under
KB Weight 55#/35#
Bootcamp
Day 1
15 Minute EMOM
- 1 Squat Snatch, you pick weight
Home Workouts
- Class on Wednesday + WOD programmed for Sunday
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
December Sunday Schedule Change- NO FORMAL CLASS
- Choose your distance (at least 2-3 miles)
- Divide the estimated time you think it will take in 3 and run interval 1 at a slow/easy pace, interval 2 at moderate, and interval 3 at hard
*** Example: The distance will take 45 minutes to complete - 15 minutes at each interval.
Fitness
3 Rounds
- 15 Hip extension
- 10 PVC Pass throughs
- 10 Walking lunges
- 50 single unders
- 5 Handstand Push ups or 5 Strict Dumbbell Press
5 Rounds
- 12 Pull Ups
- 20 Wall Balls (20#/14#)
- 10 Burpees
~Rest 2:00~
- 200 Double Unders/600 Singles for Time
Competitor
3 Rounds
- 15 Hip extension
- 10 PVC Pass throughs
- 10 Walking lunges
- 50 single unders
- 5 Handstand Push ups or 5 Strict Dumbbell Press
5 Rounds
- 5 Muscle Ups
- 20 Wall Balls (20#/14#)
- 15 Burpees
~Rest 2:00~
- 200 Double Unders for Time
Bootcamp
Day 6
- 15 Minute to find 3 Rep Max Back Squat for the day
- 2x10 Bulgarian split squat
- 15 good mornings, you choose weight
Home Workouts
- Class on Wednesday & WODs programmed for Sunday in December
Fitness
3 Rounds
- 50M Sprint
- 10 Lunges
- 50M Srpint
- 10 Dumbbell Press
10 Rounds
- 5 Front Squat (155#/95#)
- 5 Hanstand Push ups or 10 Push ups
Competitor
3 Rounds
- 50M Sprint
- 10 Lunges
- 50M Srpint
- 10 Dumbbell Press
10 Rounds
- 5 Front Squat (205#/135#)
- 5 Paralette Handstand Push ups
Bootcamp
Day 5
C&J
Press
Home Workouts
- Class on Wednesday & WODs programmed for Sunday in December
Fitness
Snatch Grip Deadlift
Christine - 3 Rounds
- 500M Row
- 12 bodyweight Deadlift
- 21 Box jumps (20")
Competitor
Snatch Grip Deadlift
Christine - 3 Rounds
- 500M Row
- 12 bodyweight Deadlift
- 21 Box jumps (20")
Bootcamp
Day 4
Home Workouts
- Class on Wednesday & WODs programmed for Sunday in December