Monthly Archives: July 2021

CFS Workouts July 25th to July 30th

Monday’s Workout

For Time

20 Hang Power Cleans

40 Bar Facing Burpees

60 Calorie Bike

Tuesday’s Workout

30 Muscle Ups For Time

Wednesday’s Workout

3-3-3

Overhead Squats

2-2-2

Snatch Balance

1-1-1

Squat Snatch

Thursday’s Workout

3 Rounds For Time

1000m Run

50 Sit Ups

25 Single Arm DB Shoulder to Overhead

Friday’s Workout

8 Rounds For Time

10m KB Lunge

15 Ring Rows

20 Calorie Row

3 Minute Rest

Saturday

Crossfit Saved 7 Year Anniversary Beach Party

CFS Workouts July 18th to July 23rd

Monday’s Workout

3-3-3-3-3

Back Squat

3 Sets 

25m Barbell Suitcase Carry R/L

Tuesday’s Workout

AMRAP 20

500m Row

Max Toes to Bar

Wednesday’s Workout

10 1-Minute Rounds

10 Calorie Bike

10 Kettlebell Swings

Max Double Unders

2 Minute Rest

Thursday’s Workout

3-3-3-3-3

Shoulder Press

5-5-3-3-1-1-1-1

Max Height Box Jump

Friday’s Workout

“Candy”

5 Rounds For Time 

20 Pull Ups

40 Push Ups

60 Air Squats

Saturday’s Workout

Partner WOD

Partner 1-200m Run

Partner 2-Max Clean and Jerks

-Switch-

Complete after 75 Clean and Jerks

Rest 10 Minutes and Repeat with Snatches

CFS Workouts July 12 to July 17th

Monday’s Workout

“Fran”

21-15-9

Thrusters

Pull Ups

Tuesday’s Workout

5-5-5-5-5

Power Clean

5-5-5-5-5

Bar Dip

Wednesday’s Workout

6 Rounds Each For Time

400m Sprint

200m Farmers Carry

2 Minute Rest

Thursday’s Workout

AMRAP 10

300m Row

15 GHD Sit Ups

5 Minute Rest

AMRAP 10

300m Row

15 Box Jumps

Friday’s Workout

5-5-5-5-5

Front Rack Step Up

5-5-5-5-5

Pendlay Row

Saturday’s Workout

Partner Andi

For Time

200 Hang Power Snatch

200 Push Press

200 Sumo Deadlift High Pulls

200 Front Squats

CFS Workouts July 5th to July 10th

Monday’s Workout 
(9am Only Class)

Teams of 3

For Time

1700m Run

Then

6 Rounds

76 Sit Ups

76 Lunges

76 Kettlebell Swings

Then

1700m Run

Tuesday’s Workout

5 Rounds For Time

1000m Bike

15 DB Push Press

2 Minute Rest

Wednesday’s Workout

For Reps

1 Minute Strict Pull Ups

1 Minute Front Squat

2 Minute Strict Pull Ups

2 Minute Front Squat

3 Minute Strict Pull Ups

3 Minute Front Squats

Thursday’s Workout

3-3-3-3-3

Deadlifts

Friday’s Workout

“Jackie”

For Time

1000m Row

50 Thrusters

30 Pull Ups

Saturday’s Workout

EMOM 24

Minute 1) 10 Strict Toes to Bar

Minute 2) 15 Strict Burpees

Minute 3) 20 Box Step Ups

Minute 4) Rest