Monthly Archives: December 2019

CFS Workouts December 30th to January 4th

Monday’s Workout

3-3-3-3-3

Back Squat

8-8-8-8-8

DB Row

Tuesday’s Workout

(Morning Classes Only)

Teams of 2

12 Rounds For Time

15 Calorie Row

10 DB Push Press

5 Strict Toes to Bar

Wednesday

Closed

Happy New Year

Thursday’s Workout

1-1-1-1-1-1-1

3 Position Power Snatch

Friday’s Workout

For Time

3 Rounds

400m Run

20 GHD Sit Ups

5 Minute Rest

3 Rounds

400m Run

20 Box Jumps

Saturday’s Workout

“Cindy”

AMRAP 20

5 Strict Pull Ups

10 Push Ups

15 Air Squats

CFS Workouts December 16th to December 21st

Monday’s Workout

5 Rounds For Time

10 Deadlifts

15 Box Jumps

500m Row

Tuesday’s Workout

Part 1

5 Rep Max Weighted Dip

Part 2

AMRAP 12

50 DB Step Ups

25 Ring Dips

Wednesday’s Workout

For Time

25 Sumo Deadlift High Pulls

5 Rope Climbs

800m Run

5 Rope Climbs

25 Sumo Deadlift High Pulls

Thursday’s Workout

Part 1

1 Mile Run For Time

Part 2

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Friday’s Workout

EMOM 10

10 Back Squats

–1 Minute Rest–

EMOM 10

10 Calorie Bike

–1 Minute Rest–

EMOM 10 

5 Strict Handstand Push Ups

Saturday’s Workout

“Lynne”

5 Rounds For Reps

Max Bodyweight Bench Press

Max Pull Ups

CFS Workouts December 9th to December 14th

Monday’s Workout

AMRAP 4
21 Push Jerks 135/95lbs
21 Burpees Over Bar

4 Minute Rest

AMRAP 4
15 Push Jerks 155/105
15 Burpees Over Bar

4 Minute Rest

AMRAP 4
9 Push Jerks 185/135lbs
9 Burpees Over Bar

Tuesday’s Workout

“Eva”

5 Rounds For Time

800m Run

30 Kettlebell Swings 

30 Pull Ups

Wednesday’s Workout

Part 1

5-5-5-5-5

Front Squat

Part 2

1,000m Row For Time

Thursday’s Workout

3 Rounds For Time

7 Muscle Ups

21 DB Split Snatch

Friday’s Workout

For Time

800m Run

50 Jump Squats

50 Sit Ups

600m Run

40 Jump Squats

40 Sit Ups

400m Run

30 Jump Squats

30 Sit Ups

200m Run

20 Jump Squats

20 Sit Ups

Saturday’s Workout

Part 1

3-3-3-3-3

Clean and Jerks

Part 2

Practice Slips for 20 Minutes