Fitness
Front Squat
6 Minute AMRAP
- 30 Air Squats
- 10 Alternating Arm Dumbbell Snatch (50#/35#)
Competitor
Front Squat
6 Minute AMRAP
- 30 Air Squats
- 10 Alternating Arm Dumbbell Snatch (50#/35#)
Bootcamp
Day Five
Squat
- 5x3 Back Squat @ 75% of 1 RM
Home Workouts
- Classes on Wednesday at 7 pm & Starting Monday April 3rd at 7 pm - NO SUNDAY CLASS
Fitness
4 Rounds
- 10/7 Calorie Row
- 10 Bar Kips
- 10 Double Under/Single Under
- 5 push ups
"The Ghost" - 6 Rounds
- 1 Minute Calorie Row
- 1 Minute Burpees
- 1 Minute Double Under
- 1 Minute Rest
Score is Total Reps/Calories
Competitor
4 Rounds
- 10/7 Calorie Row
- 10 Bar Kips
- 10 Double Under/Single Under
- 5 push ups
"The Ghost" 6 Rounds:
- 1 Minute Calorie Row
- 1 Minute Burpees
- 1 Minute Double Under
- 1 Minute Rest
Score is Total Reps/Calories
Bootcamp
Day Four
Home Workouts
- Classes on Wednesday at 7 pm & Starting Monday April 3rd at 7 pm - NO SUNDAY CLASS
Fitness
MOBILITY
50-30-20
- Abmat situp
- Kettlebell Swing (55#/35#)
Competitor
MOBILITY
50-30-20
- GHD Sit ups
- Kettlebell Swing (70#/55#)
Bootcamp
Day Three
C&J
5 sets of the following complex
- 3 hang squat cleans + 1 squat clean from floor + 1 jerk. @ 60% of 1 RM clean
Clean pull
- 3X3 @ 90-100% of 1 RM Clean
10 minutes to find
Home Workouts
21-18-15-12-9-6-3
- Plank walk outs
- Burpee with push up to jumping lunge and tuck jump
- Alternating toe touch
- Crab kicks
- Toe taps on box
Fitness
Back Squat
5 Minute AMRAP:
- 10 Barbell (75#/55#) Front Rack Box step ups (24"/20")
- 10 Strict Press (75#/55#)
Competitor
Back Squat
5 Minute AMRAP
- 10 Barbell (75#/55#) Front Rack Box step ups (24"/20")
- 10 Strict Press (75#/55#)
Bootcamp
Day Two
Day 2
Squat:
- 5x3 Front Squat @ 75% of 1 RM
Gymnastics
10 Minute EMOM
- Odd: 20 Second Hanstand Hold
- Even: 10 Toes to Bar
Home Workouts
- Classes on Wednesday at 7 pm & Starting Monday April 3rd at 7 pm - NO SUNDAY CLASS
Fitness
Strict Press
4 Rounds
- 30/20 Calorie Row
- 20 Pull ups
- 15 Box jumps (24"/20")
Competitor
Strict Press
4 Rounds
- 30/20 Calorie Row
- 20 Pull ups
- 15 Box jumps (24"/20")
Bootcamp
Day One
Day 1
Snatch:
- 6x3 hang Squat snatch @ 65% of 1 RM snatch
- 3 snatch pulls @ 90% of max snatch
- 3 snatch pulls @ 95% of max snatch
- 3 snatch pulls @ 1000% of max snatch
- 5x5 Snatch push press
Core
Home Workouts
- Classes on Wednesday at 7 pm & Starting Monday April 3rd at 7 pm - NO SUNDAY CLASS
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm, CF Open 17.5 Heats start at 10:30 am
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm, CF Open 17.5 Heats start at 10:30 am
Bootcamp
Day Seven
Home Workouts
Warmup:
- 2 lengths walking lunge with weight plate overhead (35/25#)
- 10 leg swings forward/backward (each leg)
- 10 leg swings side to side (each leg)
WOD:
- 1200M Run
- Rest 1 Minute
- 1000M Run
- Rest 1 Minute
- 800M Run
- Rest 1 Minute
- 600M Run
- Rest 1 Minute
- 400M Run
- Rest 1 Minute
- 200M Run
Fitness
MOBILITY
20 Minutes
Then - AMRAP Remaining Time
- 7 Front Squat (95#/65#)
- 7 Box Jump (24"/20")
- 7 Jerk (95#/65#)
Competitor
MOBILITY
20 Minutes
Then - AMRAP Remaining Time
- 7 Front Squat (95#/65#)
- 7 Box Jump (24"/20")
- 7 Jerk (95#/65#)
Bootcamp
Day 6
Oly Lift
- 5x1 Snatch @ 85% of 1RM
- 5x1 Clean & Jerk @ 85% of 1 RM
Core
- 3x30 second ring support hold
- 3x15 back ext
- 3x15 ab mat situps
Home Workouts
- Classes on Sunday at 10 am & Wednesday at 7 pm
Fitness
Coach Led Warm Up/Open Standard Explanation
CF Open 17.5
Competitor
Coach Led Warm Up/Open Standard Explanation
CF Open 17.5
Bootcamp
Day 5
Squat:
- 5x3 Back Squat @ 70% of 1 RM
Home Workouts
- Classes on Sunday at 10 am & Wednesday at 7 pm
Fitness
In 8 Minutes
- Row 1000M - THEN -
- Max unbroken Double Unders/Single Unders
*** Score is time on rower in seconds, minus unbroken DU/SU, only get one shot at the DU/SU
3 Rounds
- 500M Row
- 21 GHD Sit ups
- 12 Bench press @ body weight for men and 75% for women
Competitor
In 8 Minutes
- Row 1000M - THEN -
- Max unbroken Double Unders/Single Unders
*** Score is time on rower in seconds, minus unbroken DU/SU, only get one shot at the DU/SU
3 Rounds
- 500M Row
- 21 GHD Sit ups
- 12 Bench press @ body weight for men and 75% for women
Bootcamp
Day 4
Home Workouts
- Classes on Sunday at 10 am & Wednesday at 7 pm
Fitness
MOBILITY
10-5-3-1-1-1-3-5-10
Score is Total Load, not for time
Competitor
MOBILITY
10-5-3-1-1-1-3-5-10
Score is Total Load, not for time
Bootcamp
Day 3
- 5 sets of the following complex: 1 squat clean from high hang + 1 squat clean from floor + 1 jerk.
- 2 sets @ 65% of 1 RM C&J
- 3 sets @ 70%
10 Mintes to Find
- Nax for the day of 1 push press + 1 split jerk
Home Workouts
5-10-20-30-20-10-5
- Burpee pops
- Air squats
- Alternating toe touches (lying on back for core work; raise in crunch position with opposite arm and leg touch at center)
- Tuck jumps
- Row for calories
Fitness
15 Minutes to find
- 1 Rep Max snatch for the day
For Time
- 10 Overhead Squat (145#/100#)
- 10 Chest to Bar Burpee pull ups
- 10 Front Squats (145#/100#)
- 10 Chest to Bar burpee pull ups
- 10 Back Squats (145#/100#)
- 10 Chest to Bar burpee pull ups
Competitor
15 Minutes to find
- 1 Rep Max snatch for the day
For Time
- 10 Overhead Squat (185#/135#)
- 8 Muscle ups
- 10 Front Squats (185#/135#)
- 8 Muscle ups
- 10 Back Squats (185#/135#)
- 8 Muscle ups
Bootcamp
Day 2
Squat
- 5x3 Front Squat @ 70% of 1 RM
7 Minute EMOM
Home Workouts
- Classes on Sunday at 10 am & Wednesday at 7 pm
Fitness
10 Minute EMOM:
- Odd: 10 Weighted Situps
- Even: 5-10 Strict pull ups
2 Rounds- 40 Seconds per station:
- Front Squat (45/35#)
- Rest 20 seconds
- Push-up
- Rest 20 seconds
- Pull-up
- Rest 20 seconds
- Overhead Squat (45#/35#)
- Rest 20 seconds
- Double Under
- Rest 20 seconds
- AbMat Sit-up
- Rest 20 seconds
- Box Jump (24"/20")
- Rest 20 seconds
- Push Press (45#/35#)
- Rest 20 seconds
Competitor
10 Minute EMOM:
- Odd: 10 Weighted Situps
- Even: 5-10 Strict pull ups
2 Rounds- 40 Seconds per station:
- Front Squat (45/35#)
- Rest 20 seconds
- Push-up
- Rest 20 seconds
- Pull-up
- Rest 20 seconds
- Overhead Squat (45#/35#)
- Rest 20 seconds
- Double Under
- Rest 20 seconds
- AbMat Sit-up
- Rest 20 seconds
- Box Jump (24"/20")
- Rest 20 seconds
- Push Press (45#/35#)
- Rest 20 seconds
Bootcamp
Day 1
Snatch:
- 5 sets of 2 position snatch (mid thigh & floor). 2 sets @ 65% of 1 RM snatch, 3 sets at 70%
- 3x3 Snatch grip Deadlift
Core
- 3x30 Second GHD parallel hold
- 3x60 Second Hip Ext Hold
Home Workouts
- Classes on Sunday at 10 am & Wednesday at 7 pm
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm, CF Open Heats Start at 10:30 am
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm, CF Open Heats Start at 10:30 am
Bootcamp
Day Seven
Home Workouts
No formal class or Coach Kelly
Fitness
MOBILITY
"The Abby" - For Time
- 250M Row
- 40 Kettlebell Swing (35#/25#)
- 500M Row
- 40 Wall Balls (20#/14#)
- 750M Row
- 40 Box Jumps (24"/20")
- 1000M Row
- 40 Front Squats (45#/35#)
OR
"The Brendan" - 5 Rounds
- 12 Alternating Arm Dumbbell Snatch (65#/40#)
- 9 Bench press (185#/115#)
- 6 Bar Muscle ups
Competitor
MOBILITY
"The Abby" - For Time
- 250M Row
- 40 Kettlebell Swing (35#/25#)
- 500M Row
- 40 Wall Balls (20#/14#)
- 750M Row
- 40 Box Jumps (24"/20")
- 1000M Row
- 40 Front Squats (45#/35#)
OR
"The Brendan" - 5 Rounds
- 12 Alternating Arm Dumbbell Snatch (65#/40#)
- 9 Bench press (185#/115#)
- 6 Bar Muscle ups
Bootcamp
Day 6
Oly Lift:
- 5x1 Snatch @ 80% of 1RM
- 5x1 C&J @ 80% of 1 RM
Core
- 3x30 sec hollow rock hold
- 3x10 good mornings
Home Workouts
- No Formal Class on Sunday 18th - Running WOD Programmed
Fitness
Coach Led Warm Up/Open Standard Explanation
CF Open 17.4
Competitor
Coach Led Warm Up/Open Standard Explanation
CF Open 17.4
Bootcamp
Day 5
Squat:
- 5x3 Back Squat @ 65% of 1 Rep Max
Home Workouts
- Classes on Wednesday at 7 pm and Sunday at 10 am
Fitness
Find max of the following complex:
- Power snatch high pull (just above the knee) + Squat snatch from mid hang + 3 second pause Overhead Squat
3 Rounds
- 400M Run
- 21 Burpees
- 12 Wall balls (20#/14#)
Competitor
Find max of the following complex:
- Power snatch high pull (just above the knee) + Squat snatch from mid hang + 3 second pause Overhead Squat
3 Rounds
- 400M Run
- 21 Burpees
- 12 Wall balls (20#/14#)
Bootcamp
Day Four
Home Workouts
- Classes on Wednesday at 7 pm & Sunday at 10 am
Fitness
3 Rounds
- 10 Band pull aparts
- 5-10 pushups
- 10 bar kips
10-5-3-1-1-1-3-5-10
For Total Load, Not Timed
Competitor
3 Rounds
- 10 Band pull aparts
- 5-10 pushups
- 10 bar kips
10-5-3-1-1-1-3-5-10
For Total Load, Not Timed
Bootcamp
Day 3
5 sets of the following complex:
- 1 squat clean from high hang + 1 squat clean from above knee + 1 squat clean from floor + 1 jerk. 3 sets @ 55% of 1 RM C&J, 2 sets @ 60%
10 Minutes to Find
- 1 Rep Bax behind the neck jerk
Home Workouts
Fitness
Squat clean
10 Minute AMRAP
- 10 Hang squat cleans (95#/65#)
- 10 Chest to Bar pull ups
Competitor
Squat clean
10 Minute AMRAP
- 10 Hang squat cleans (95#/65#)
- 10 Chest to Bar pull ups
Bootcamp
Day 2
Squat:
- 5x3 Front Squat @ 65% of 1 Rep Max
Core
- 3x25 GHD Sit up
- 3x25 Banded Good Mornings
Home Workouts
- No Class on Wednesday March 15th
Fitness
3 Rounds
- 200M Run
- 2 lengths of high knees in big room
4 Rounds
- 400M Run
- 50 Situps/25 GHD Sit ups
Competitor
3 Rounds
- 200M Run
- 2 lengths of high knees in big room
4 Rounds
- 400M Run
- 50 Situps/25 GHD Sit ups
Bootcamp
Day 1
Snatch:
- 5x1 3 position snatch (high hang, above the knee, floor) @ 65%
- 3x3 Snatch pull @ 100% of max snatch
Home Workouts
- No Class on Wednesday March 15th
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm, CF Open Heats start at 10:30 am
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm, CF Open Heats start at 10:30 am
Bootcamp
Day Seven
Home Workouts
No formal class or Coach Kelly
Fitness
MOBILITY
"Tinder" - Partner WOD
21-15-9
- Cleans (135#/95#)
- Ring Dips/Push Ups
*then*
- 30 Burpee Box Jump Overs (24"/20")
*then*
9-15-21
- Front Squats (135#/95#)
- Toes to bar/Knees to Elbows
Competitor
MOBILITY
"Tinder" - Partner WOD
21-15-9
- Cleans (135#/95#)
- Ring Dips/Push Ups
*then*
- 30 Burpee Box Jump Overs (24"/20")
*then*
9-15-21
- Front Squats (135#/95#)
- Toes to bar/Knees to Elbows
Bootcamp
Day 6
Squat:
- 4x5 back squat, you choose the weight
Core
- 3x20 weighted situps
- 3x20 banded good mornings
Home Workouts
- Class on Sunday's at 10 am & Wednesday's at 7 pm - Sunday 12th - No formal Class but a WOD is programmed
Fitness
Coach Led Warm Up/Open Standard Explanation
CF Open 17.3
Competitor
Coach Led Warm Up/Open Standard Explanation
CF Open 17.3
Bootcamp
Day 5
10 Minurte EMOM
- 1 Power Clean: you choose the weight
3x3
- Clean grip Deadlift + Clean pull
Home Workouts
- Class on Sunday's at 10 am & Wednesday's at 7 pm - Sunday 12th - No formal Class but a WOD is programmed
Fitness
Max Height Box Jump
2 Rounds
- 1000M Row
- 50 Hip Ext
- 50 Abmat sit ups
Competitor
Max Height Box Jump
2 Rounds
- 1000M Row
- 50 Hip Ext
- 50 Abmat sit ups
Bootcamp
Day 4
Home Workouts
- Class on Sunday's at 10 am & Wednesday's at 7 pm - Sunday 12th - No formal Class but a WOD is programmed
Fitness
12 Minute EMOM
- Odd: 3-5 Strict or Kipping Handstand push ups
- Even: 10 Toe to bar/15 abmats situps
5 Rounds
- 200M Run
- 10 Burpees over parallettes
- 50 Double Unders
Competitor
12 Minute EMOM
- Odd: 3-5 Strict or Kipping Handstand push ups
- Even: 10 Toe to bar/15 abmats situps
5 Rounds
- 200M Run
- 10 Burpees over parallettes
- 50 Double Unders
Bootcamp
Day 3
Squat:
Home Workouts
5 Rounds for time:
- 10 Rolling pistols (5 each leg)- backward roll to upright standing and drop into pistol
- 20 Mountain climbers on wall
- 15 Insane lunges
- 10 Plate jump squats
- 20 Side skater lunges
- 400M Run
Fitness
20 minutes to find
- 1 Rep Max Clean & Jerk for the day
8 Minute AMRAP - Ascending ladder by 1 Rep
- 1 Squat Clean Thruster (135#/95#)
- 1 Strict Pull up
- 2 Squat Clean Thruster
- 2 Strict Pull ups
- 3,3, etc.
Competitor
20 minutes to find
- 1 Rep Max Clean & Jerk for the day
8 Minute AMRAP - Ascending ladder by 1 rep
- 1 Squat Clean Thruster (185#/125#)
- 1 Muscle Up
- 2 Squat Clean Thruster
- 2 Muscle ups
- 3,3, etc.
Bootcamp
Day 2
Core
- 4x20 Russian twists
- 4x10 weighted Hip ext
Home Workouts
- Class on Sunday's at 10 am & Wednesday's at 7 pm - Sunday 12th - No formal Class but a WOD is programmed
Fitness
Deadlift
15 Minute AMRAP
- 10 GHD Sit ups
- 10 Kettlebell Swing (55#/35#)
- 10 Med Ball cleans (20#/14#)
Competitor
Deadlift
15 Minute AMRAP
- 10 GHD Sit ups
- 10 Kettlebell Swing (55#/35#)
- 10 Med Ball cleans (20#/14#)
Bootcamp
Day 1
10 Minute EMOM
3x3
- Snatch grip Deadlift + Snatch Pull
Home Workouts
- Class on Sunday's at 10 am & Wednesday's at 7 pm - Sunday 12th - No formal Class but a WOD is programmed
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
CF Open 17.2 Heats start at 10:30 am
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
CF Open 17.2 Heats start at 10:30 am
Bootcamp
Day Seven
Home Workouts
For time:
- 500M Row
- 1200M Run
- 500M Row
- 800M Run
- 500M Row
- 400M Run
Fitness
Dodgeball OR 2 rounds of
- 2 lengths of the room Bear Crawls
- 2 lengths of the room Burpee Broad Jumps
- 10 strict pull-ups
- 100m sprint
BRING A BUDDY DAY - Partner WOD
- 20 Walking Lunges, 20/Leg
- 50 Chest to Bar Pull Ups
- 50 Overhead Squat (95#/65#)
- 2000M Row
- 50 Overhead Squat (95#/65#)
- 50 Chest to Bar Pull Ups
- 20 Walking Lunges, 20/Leg
Competitor
Dodgeball OR 2 rounds of
- 2 lengths of the room Bear Crawls
- 2 lengths of the room Burpee Broad Jumps
- 10 strict pull-ups
- 100m sprint
BRING A BUDDY DAY - Partner WOD
- 20 Walking Lunges, 20/Leg
- 50 Chest to Bar Pull Ups
- 50 Overhead Squat (135#/95#)
- 2000M Row
- 50 Overhead Squat (135#/95#)
- 50 Chest to Bar Pull Ups
- 20 Walking Lunges, 20/Leg
Bootcamp
Day 6
Squat:
10 Minute EMOM
- 1 Back Squat @ 90% of 1 Rep Max
Core
- 60-45-30 sec Hip Ext Hold
- 60-45-30 sec GHD parallel hold
Home Workouts
- Classes on Sunday at 10 am and Wednesday at 7 pm
Fitness
Coach Led Warm Up/Open Standard Explanation
CF Open 17.2 - 12 Minute AMRAP
2 Rounds
- 50' Weighted Walking Lunge (50#/35# DB's)
- 16 Toes To Bar
- 8 Power Cleans (50#/35# DB's)
2 Rounds
- 50' Weighted Walking Lunge (50#/35# DB's)
- 16 Bar Muscle ups
- 8 Power Cleans (50#/35# DB's)
Alternating between T2B & Bar Muscle ups every 2 Rounds
Competitor
Coach Led Warm Up/Open Standard Explanation
CF Open 17.2 - 12 Minute AMRAP
2 Rounds
- 50' Weighted Walking Lunge (50#/35# DB's)
- 16 Toes To Bar
- 8 Power Cleans (50#/35# DB's)
2 Rounds
- 50' Weighted Walking Lunge (50#/35# DB's)
- 16 Bar Muscle ups
- 8 Power Cleans (50#/35# DB's)
Alternating between T2B & Bar Muscle ups every 2 Rounds
Bootcamp
Day 5
C&J:
- 5x1 hang clean & jerk
- 3x3 clean pulls at 90% and above of 1 RM clean
Home Workouts
- Classes on Sunday at 10 am and Wednesday at 7 pm
Fitness
Find max of the following complex:
- Power clean from mid hang (just above the knee) + Squat clean from mid hang + Jerk
3 Rounds
Competitor
Find max of the following complex:
- Power clean from mid hang (just above the knee) + Squat clean from mid hang + Jerk
3 Rounds
Bootcamp
Day 4
Home Workouts
- Classes on Sunday at 10 and Wednesday at 7 pm
Fitness
14 Minute EMOM
- Odd: 15/12 Calorie Row or 15/10 Calorie Assault bike
- Even: 35 Double Unders
8 Minute AMRAP
- 10 Hang Squat Cleans (95#/65#)
- 10 Wall Balls (20#/14#)
Competitor
14 Minute EMOM
- Odd: 15/12 Calorie Row or 15/10 Calorie Assault bike
- Even: 35 Double Unders
8 Minute AMRAP
- 10 Hang Squat Cleans (95#/65#)
- 10 Wall Balls (20#/14#)
Bootcamp
Day 3
Squat:
- 3-3-2-2-1 Front Squat, you choose the weight
Home Workouts
“Med Ball Mayhem”
- 5 Rounds For Time:
- 20 Alternating lunge sweeps with med ball
- 10 Hip bridge with OH reach (med ball between knees)
- 20 Alternating insane lunges with med ball twist (lunge with opposite med ball oblique twist, lunge other side, squat with med ball on ground)
- 40 Med ball mountain climbers
- 20 Med ball jumping squats
- 400M Run
- Rx: light ball 8-14 pounds