Friday 7-1-16

EMOM 12 MIN

1 Clean & Jerk (going up every min trying to PR)

Rest 2 Min 

EMOM 12 MIN

ODD: 5 DL (using heaviest C&J)

EVEN: 10 Bar Facing Burpees

If you are planning on going to the Christopher High pool with everyone tomorrow, this is the stroke we will be working on. It's the best stroke to use in long open ocean swims, and with the ocean just over the hill and the opportunity to participate in many competitive swims this may become a reality this year for many of our members. 

Thursday 6-30-16

ROMWOD WARRIORS SERIES 

Wednesday 6-29-16

Teams of 3

3 Rounds

Row 500 Meters 

Run 400 Meters 

40 KB Swings (53#/35#)

*Each member will start on 1 station and advance when the station behind them tags them, and complete the next station one the athlete in front of them is done. All 3 athletes will complete 3 rounds of the triplet for time.

With the weather warming up it's time to take your fitness outside!!! Christopher high's pool hours and prices are listed below. Each Saturday for the next couple months Coast Range's Online program will have swimming programmed in. Should be a fun opportunity to get outside and learn some new skills! Take advantage :) 

CHS Aquatics Center, 850 Day Rd.
2016 Hours of OperationSaturday & Sunday, May 28 to June 19, 2016
12:00 to 5:00 PM

Tuesday - Sunday, June 21 to Aug. 4, 2016
11:30 AM to 6:00 PM

Saturday & Sunday, Aug. 6 to Sept. 4, 2016
12:00 to 5:00 PM
 
The CHS Aquatics Center is closed on July 4, July 29-31, August 5 and Mondays.

Admission Fee: $5 weekdays and $7 weekends

Tuesday 6-28-16

"Candy"
5 Rounds
20 Pull ups
40 Push ups
60 Air Squats

Optional Strength 

5 X 4 
Dip Complex
5 second static hold
3 second eccentric
3 second bottom hold
Explode up

Monday 6-27-16

"Dumbbell DT"
5 rounds
12 DB DL (55#/35#)
9 DB HPC
6 DB PJ

Optional Strength (After Class)

Back Squat
4X5 @ 85%

Saturday 6-25-16

20-18-16-14-12-10-8-6-4-2

UNBROKEN

Thrusters (75#/55#)

Double Unders 

*If you break on either movement, start over at 0 on the set you were on. For example, if during the set of 16 you trip up on your double unders, start over at 0 on the set of 16. Do not go back to the beginning.

Brittany with USA Weightlifter Jessica Lucero 

Friday 6-24-16

21-15-9

DL (225#/155#)

Pull up

Toes 2 Bar

Optional Strength (after class)

Back Squat 

6X2 @ 80%

Wes with surf legend Sunny Garcia