October 31st, 2013

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Hey guys,
We are aware of the class registration issue. We are continually working on solutions. However, please do not over book yourself. (putting yourself on 3 wait lists). 
Thank you,
CFS

Friday

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Warm up

Every 30 seconds (Odds)

10 wall balls

Evens

7 ball slams

7 mins

Wod

15-12-9

Thrusters@135/95

Chest 2 bar pull ups

12 min cap

Then

2 rep max clean

Thursday

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Warm up

Bear crawl (length of gym)

20 sit ups

10 air squats

10 push ups

20 toe touches

2 rds

Wod

20 kb swings

10 ring dips

4 rds

Every 2 mins 5 burpees

New class size

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Classes Have been increased to 15 people per class.

Saturday’s 11pm class has been increased to 25 people! For a Power hour.

You have 84 hours in advance to book your classes.

Please do not put yourself on more then one waiting list. As you will most likely end up in two

Update

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You now can book classes 84hrs ahead of time.

Wednesday 

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Warm up wod
5 rds
10 Super man rocks
10 hollow body rocks
3 front rolls
25 jumping jack

WOD

5×5
pendlay rows

3rds
10 HSPU
10 strict pull ups
100 double unders

Tuesday

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Warm up wod

Alternate min

Odds

Rowing

Evens

Double unders

10 mins

Wod

Amrap 12

10 back lunges with 135/95

20 toe touches

3 wall walks

Rest 8 mins

Heavy back lunges

3 per side

4 sets

Monday

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Warm up wod

Every 2 mins

15 air squats

10 push ups

15 air squats

10 ball slams

6 rds

Wod:

10-20-30

Thrusters @75/55

Pull ups

15 min cap

Then into a 2 rep deadlift

10 min cap