Saturday 11-30-13

CRCF IS CLOSED TODAY FOR THE HOLIDAY WEEKEND.
CHOOSE ONE OF THE FOLLOWING AND GET SOME PEOPLE TO DO IT WITH YOU

FLAG FOOTBALL
BASKETBALL
RAQUET BALL
VOLLEY BALL
SOCCER
HAWIAN FRISBEE
KICK BALL

POST TO FACEBOOK WHAT YOU DID :)

Friday 11-29-13

REMINDER!!!!!! WE'RE ONLY OPEN FOR A 10:30AM CLASS…. WE ARE CLOSED THE REST OF THE DAY AND WE ARE ALSO CLOSED ON SATURDAY.  SO GET IN HERE AND WORK OFF SOME OF THAT TURKEY FROM THURSDAY….. THEN GO BACK TO ENJOYING YOUR TIME WITH FRIENDS AND FAMILY!!!

"DT"
5 ROUNDS FOR TIME
12 DL (155#/105#)
9 Hanging power cleans
6 push jerks

3 min rest

For time
100 Bar facing burpees 

Thursday 11-28-13

HAPPY THANKSGIVING

FOR MAX LOAD…… FOOD, FAMILY, FOOTBALL, NAP, PIE, NAP, FOOTBALL, NAP, STUFFING…. SLEEP :)

Wednesday

FOR MAX LOAD (12 min cap)

3 position clean (high hang, hang, floor)

2 front squats

1 jerk

*Complete all 6 reps without letting go of the bar, working yourself up to heaviest weight possible with out missing a rep

2 min rest 

EVERY 2 MIN FOR 16 MIN

1 Clean @ weight from above

200 m sprint 

Tuesday 11-26-13

For max reps per round

2 MIN AMRAP
100 DOUBLE UNDERS
30 KB SDHP (80#/62#)
30 BOX JUMPS (30"/24")
30 SHOULDER TO OVERHEAD (95#/65#)
30 CTB PULL UPS
MAX REPS BURPEES

1 MIN REST

4 MIN AMRAP
100 DOUBLE UNDERS
30 KB SDHP (80#/62#)
30 BOX JUMPS (30"/24")
30 SHOULDER TO OVERHEAD (95#/65#)
30 CTB PULL UPS
MAX REPS BURPEES

1 MIN REST

6 MIN AMRAP
100 DOUBLE UNDERS
30 KB SDHP (80#/62#)
30 BOX JUMPS (30"/24")
30 SHOULDER TO OVERHEAD (95#/65#)
30 CTB PULL UPS
MAX REPS BURPEES

1 MIN REST

8 MIN AMRAP
100 DOUBLE UNDERS
30 KB SDHP (80#/62#)
30 BOX JUMPS (30"/24")
30 SHOULDER TO OVERHEAD (95#/65#)
30 CTB PULL UPS
MAX REPS BURPEES

* GO AS FAR AS POSSIBLE IN THE ALOTED TIME LIMIT, TAKE 1 MIN REST, THEN START THE NEXT AMRAP AT THE BEGINNING (double unders), AGAIN WORKING YOUR WAY AS FAR THROUGH THE CHIPPER AS POSSIBLE.
* YOUR SCORE FOR EACH ROUND IS THE NUMBER OF REPS OF WHATEVER MOVEMENT YOU WERE ON

Monday 11-25-13

5 rounds
10 deadlifts (225#/135#)
20 wall balls 

Saturday 11-23-13

Saturday

Buy in – 400 Meter run carrying bumper plate Overhead (45#/25#)

·       Must complete 5 air squats before continuing if you put the plate down

100 double unders

10 burpees to plate

80 double unders

8 burpees to plate

60 double unders

6 burpees to plate

40 double unders

4 burpees to plate

20 double unders

2 burpees to plate

Cash out – 400 meter run carrying bumper plate overhead (45#/25#)

·      Must complete 5 air squats before continuing if you put the plate down

Friday 11-22-13

Friday

For Time

8 Snatches (165#/105)

3 cone shuttle sprint

6 Snatches

2 Cone shuttle sprint

4 snatches

1 cone shuttle sprint

2 snatches

3 min rest…

Max height box jump

Thursday 11-21-13

Thursday

30 Rounds for time

1 Squat clean Thruster (225#/135#)

1 Bar muscle up

Wednesday 11-20-13

Wednesday

“Fight gone bad”

3 Rounds

Wall Balls (20#/14#)

SDHP (75#/45#)

Box Jump (20”)

Push Press (75#/45#)

Row (Calories)

1 min rest

*In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Tuesday 11-19-13

TUESDAY

EMOM 10 min

6 Push press + 3 push jerk (165#/105#)

Then… (No rest, quickly change weights)

EMOM 10 Min

6 Deadlifts + 3 Bar facing Burpees (255#/175#)