* Pull-up skills workshop today at 11:00am with Head Coach Chris! $20.00 FEE
* Injury Prevention Workshop today at 12:00pm with Dr. Kristin from Revolution Chiropractic
“Cash Me Outside”
Teams of 3 For Time:
300 Double Unders
2000 Meter Row
1500 Meter Run
100 Box Jump Overs (24/20″)
75 Clean and Jerks (135/95#)
15 Rope Climbs
B. Barbell Club meets between 9am and 11am
Join us at 10:00am for our Rope Climb Clinic hosted by Ruby!
“Lady Patra”
2 Rounds for time:
400 Single Jump Ropes
10 Deadlifts (225/145)
25 Wallball Shots
50 Burpees
25 Toes to Bar
5 Turkish Getups each arm (35/25)
B. Barbell Club meets between 9:00am and 11:00am
A. 4 Rounds Superset of:
Bulgarian Split Squats x 8 each leg
15 Meter Handstand Walk or Bear Crawl
B. Teams of 2 or 3:
Chipper down and back
10 – Rope Climbs
20- Hang Clean and press
30- Burpee over partner
40- V-ups
50- Push ups
100- Double Unders
C. Barbell meets anytime between 9:00 – 11:00am
Join us today for a special Halloween Pumpkin WOD and potluck!
There will also be pumpkin painting and a piñata! Bring your kiddies! BRING a pumpkin tomorrow!
For time:
800m pumpkin run
31 Pumpkin sit-ups
31 Pumpkin lunge steps EACH leg
31 Burpees over pumpkin
31 Box step ups with pumpkin OH (24/20)
31 Pumpkin squat jumps
800m pumpkin run
RSVP via Mindbody for Barbell Club!
Join us at 9:00AM for a special outdoor WOD today! Location is 3180 Atlanta Road. Please meet on front steps of Taylor Brawner Hall.
At the gym we are hosting the Cookies and Kilos Fall Weightlifting Open. Stop by anytime between 9:00am and 4:00pm to check out the competition and cheer on your fellow CFSC athletes!
We are open for 8:00am class only today!!
A. 9:00 AMRAP
9 Thrusters
9 Sit-ups with Med ball (20/14)
* Rest 3 minutes *
9:00 AMRAP
20 Double Unders
10 Power Cleans
* Rest 3 minutes *
Row 1000 meters for time
B. Barbell club meets at 8:00 only!!
A. Front Squat 4 x 2 (aim for at least 80%)
B. “Karen meets Annie”
25 Wallballs
50 Double Unders & Situps
25 Wallballs
40 Double Unders & Situps
25 Wallballs
30 Double Unders & Situps
25 Wallballs
20 Double Unders & Situps
25 Wallballs
10 Double Unders & Situps
25 Wallballs
C. Sign up for Dr. Kristin’s Sports Chiropractic care at the gym! HERE
A. For time:
800 meter run, then:
2 Rounds of:
80 Double Unders
40 Wallball Shots (20/14)
20 Deadlifts (225/135)
10 Strict Pull Ups
1 Squat Clean (225/135)
800 meter run again once 2nd round is completed
B. RSVP via Mindbody for Barbell Club
A. Full Snatch 5×3
B. “Nasty Girls”
3 Rounds for Time of:
50 Squats
7 Muscle Ups
10 Hang Power Cleans 135/95
C. Barbell Club meets at 6:00pm. Please RSVP via MindBody for Barbell Club!
A. Complete as many rounds as possible in fifteen minutes of:
10 Pistols
5 Handstand Push Ups
1 Rope Climb
B. 4 x 10 Barbell Sumo Deadlift High Pulls
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