Monday 2-1-16

Today marks day one of our nutrition challenge! As easy as tapping a few buttons on your phone each night, this challenge is meant to be a success regardless of where your diet currently is.  Good luck to everyone!!!

Gymnastics Skills

3 sets

5 toes to rings

5 strict push ups

5 strict pull ups

Then...

3 Rounds

10 Overhead squats (135#/95#)

50 Double unders 

Then...

5-5-5-5-5

Back Squat (as heavy as possible) 

Jolanta during last years Open! Have you registered yet?

Saturday 1-30-16

For Time

50 DB Thrusters (pick weight, but should be unbroken)

40 Pull ups

30 DB FS

20 Double Dumbbell Power Snatch 

10 Chest to Bar Pull ups

Christine. 

Friday 1-29-16

Gymnastics Skills 

2 sets: 

10 sec inverted candle hold 

10 Punches down 

5 Candle stick long jumps back 

10 sec chin hold

Then...

AMRAP 12 MIN
10 Double Russian Kettlebell swings (53#/35#)
200 Meter Run
10 Box Jumps (24"/20")

Doris.

Thursday 1-28-16

"15.3"

AMRAP 14 Min

7 MU's

50 Wall Balls (20#/14#)

100 Double unders 

CRCF Coaches take over the holiday photo booth :) 

Wednesday 1-27-16

Gymnastics Skills

3 sets

10 second hanging arch and hollow hold

Then...

3 sets

5 X 3 kips + 1 pull up

5 jump to front support 

5 bar dips 

For Time

Row 500 Meters

Then immediately into...

2 Rounds

50 DL (135#/95#)

40 Ball Slams (20#/14#)

20 CTB Pull ups

10 Thrusters (135#/95#)

Kristin.

Tuesday 1-26-16

3 Rounds 

15 unbroken power snatches (115#/75#)

7 Muscle ups

20 alternating Pistols 

Then...

8 Sets

20 sec L-Sit (use two 45# bumper plates stacked on top of one another) 

The girls of 8:30am! 

Monday 1-25-16

Gymnastics Skill Work
2 sets
10 hollow upper and lower body lifts
10 hollow body lifts
10 Arch upper body and lower body lifts
10 Arch lifts

Then...

3 Sets
5 Partner Flys
7 Theraband Thrusters
5 HSPU's or 5 Handstand to headstand


3 Rounds 
20 Bar Facing Burpees
15 Front Squats (135#/95#)
10 Shoulder to Overhead (135#/95#)

It just keeps getting better!