WORKOUT OF THE DAY
March 3

***ATHLETES: With another polar vortex expected overnight and bus/metro service already suspended due to hazardous travel conditions, we’ll be cancelling morning classes on Monday, March 3. We’ll resume normal operating hours starting at noon for those of you game enough to brave the weather.***

14.1 is in the books! Congrats to all our Open athletes who competed, you guys showed a lot of heart this weekend. Big thanks to everyone who came out to cheer and lend support, that’s what this is all about. Bring on 14.2!

WOD:

Strength:
Push Jerk: 5 x 3 (building up to a 3-rep max)

Conditioning:
10 minute EMOTM:
2 Clean & Jerks

March 1

Partner WOD:

In teams of 2, complete for time:

21-18-15-12-9-6
Wallballs
Box Jumps

Each team member will complete every set of wallballs and box jumps, but only one partner may work at a time. While Partner 1 performs wallballs, Partner 2 holds a plank, then switch. Repeat for box jumps, alternating in the same way throughout each set.

14.1

#TBT – 14.1 is 11.1:

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lb / 55lb)

CF WHITEBOARD

Athletes:

You’ll notice a new feature in our daily WOD posts: the “Whiteboard” button on the right hand side (shown here as an example). Whiteboard is an easy-to-use tool to record and track your WOD scores.  After you WOD, just click the “Whiteboard” button, click the plus sign in the top right corner, and fill out your results for that day’s workout.

When you create an account, your profile will also be added to the Members section of our website. All your the WOD results you enter each day will be stored here, and you can also add workouts you do outside of class, or even outdoor activities like hikes or rock climbing.

This is a great tool to help you chart your PR history and set goals, so we encourage all of you to be diligent about posting your results!

February 27

Skill work:
Double-under practice

Conditioning:
3 Rounds, in teams of two:
Partner 1 Rows 500m while Partner 2 performs 25 push-ups, then switch

TEST DAY: BACKSQUAT

Strength:
20 minutes to establish 1RM backsquat

Conditioning:
10 minute EMOTM:
12 Burpees
5 Air Squats

Split Jerk PRs!

Awesome job today on split jerks, you guys killed it. Congrats to everyone who PR’d!

6:00AM
Jake – 225#
Rob – 155#
Sara – 95#
Eric – 105#
Ashtan – 165# PR!

6:00PM
Christine – 140# PR!
Larry – 165# PR!
Ricky – 155#
Paul – 135#
Nicole – 75#
Hilary – 125# PR!

7:00PM
Jessi – 145# PR!
Stuart – 125# PR!
Amanda – 135# PR!

TEST DAY: SPLIT JERK

Strength:
Split Jerk: 20 minutes to establish a 1R max

Conditioning:
10 minute AMRAP:
5 Cleans & jerk (155/105)
10 Push-ups
15 Air squats

BENCHMARK: “ANNIE”

Skill work:
Double-unders

Conditioning:
“Annie”
50-40-30-20-10
Double-unders
Sit-ups

Then,
For time:
1000m Row

TEST DAY: CLEAN

Strength:
15-20 minutes to establish 1R clean max

Conditioning:
10 minute EMOTM:
1 Power clean (75-80% of new 1RM clean max)
3 Front squats

1 125 126 127 128