Monday 01/22/18

Strength: Every 1 min for 12 mins do:
2 Front Squats + 1 Split Jerk, 90% 1RM of Jerk

WOD: 18.Zero
21-15-9 reps, for time of:
One Arm Alternating Dumbbell Snatch, 50/35 lbs
Burpee Over Dumbbell

Tuesday - 01/23/18

Strength: 
Bench Press 1x5 at 75% 1RM
Bench Press 1x3 at 85% 1RM
Bench Press 1x1+ at 95% 1RM

WOD: For time:
10 Power Cleans, 175/135 lbs
-- then --
3 rounds of Cindy
-- then --
10 Power Cleans, 155/115 lbs
-- then --
2 Rounds Of Cindy
-- then --
10 Power Cleans, 135/95 lbs
-- then --
1 Round Cindy

Wednesday - 01/24/18

Skill:  12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on. If you can kind of do the skill, now work on form & range of motion, not weight. For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, snatches (perfect form), overhead squats (perfect form).

This is not hang out and visit time, this is SKILL WORK TIME.  Maybe work on 2 different skills!

WOD: AMRAP in 25 Mins
Max rep Row Calories, 40 secs
Rest 20 secs
Max rep Medicine Ball Slams, 30/20 lbs, 40 secs
Rest 20 secs
Max rep Weighted Alt Walking Lunge With Oh Plates, 40 secs
Rest 20 secs
Max rep Kettlebell Swing (American)s, 40 secs
Rest 20 secs
Max rep Double Unders, 40 secs
Rest 20 secs

Thursday - 01/25/18

WOD  For time:
15 Thrusters, 115/75 lbs
3 Rope Climbs
12 Thrusters, 115/75 lbs
2 Rope Climbs
9 Thrusters, 115/75 lbs
1 Rope Climb

Post WOD: 3 rounds for time of:
30 Banded Good Mornings
Rest 1 min
30 Banded Side Steps
Rest 1 min

Friday - 01/26/18 

WOD: For time:
Run, 800 m
-- then --
5 rounds of:
10 Dumbbell Power Cleans, 35/25 lbs
10 Dumbbell Push Press, 35/25 lbs
10 Db Box Step Ups, 35/25 lbs
-- then --
Run, 800 m

Saturday - 01/27/18 - NO CLASSES 

NO CLASSES - In House Competition TFCF BOX BATTLE

Sunday - 01/28/18 


11-12 - ForceFit Class - Must sign up to attend this class
12-1 - Open Gym