Workout of the Day (WOD)

Monday 9.16.19

Essentials 6 sets Sets 1-3 Weighted Dips x 6-8 reps Sets 4-6 Weighted Pull Ups x 6-8 reps On the 2:30 min B. 3 Sets Run x 200 meters Alternating Dumbbell Hang Clean and Jerk x 10 reps V-Ups x 10 reps Rest 1 min Run x 200 meters Alternating Dumbbell Power Snatch x 10

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Friday 9.13.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Thursday 9.12.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Wednesday 9.11.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Tuesday 9.10.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Monday 9.9.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Saturday 9.7.19

Essentials A. 3 sets Hang Power snatch x 20reps empty barbell On the 3 min marks B. 5 sets Deadlift x 10 reps 135/95 Power clean and jerk x 10 reps 135/95 On the 3 min Marks Fitness A. 3 sets Squat snatch x 12 reps 50% On the 3 min marks B. 5 sets

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Friday 9.6.19

Essentials A. 16 min EMOM 1.Dual Dumbbell Bench Press x 7 reps 2.Dual Dumbbell Bent Over Row x 7 reps B. Yearly Benchmark ‘Just a Bear’ For Time: Bear Complex x 100 reps 45/35 *Bear complex is (Squat Clean, Thruster, Back Squat, Back Thruster) Fitness A. 16 min EMOM 1.Dual Dumbbell Bench Press x 7

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Thursday 9.5.19

Essentials A. Teams of 3 Granite Games throwDown WOD 3 scaled For Time : Synchronized Knee Raises x 40 reps Synchronized Dumbbell Hang Clean and Jerk x 40 reps 35/20 Synchronized BoxOvers x 40 reps 24/20 Synchronized Dumbbell Hang Clean and Jerk x 40 reps 35/20 Synchronized Knee Raises x 40 reps 15min Cap Rest

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Wednesday 9.4.19

Essentials A. 15min EMOM 1.Wall Sit x 45 sec 2.Pike Hold x 45 sec 3.Hanging On Bar x 30 sec B. 4 Rounds For Time : Alternating Dumbbell Squat Snatch x 20 reps Plank Hold x 60 sec of work Fitness A. 15min EMOM 1.Dual Kettlebell Wall Sit x 45 sec 2.Handstand Hold x 45

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Tuesday 9.3.19

Essentials A. 10min EMOM 1.Hang Power Snatch x 10 reps 2. Single Arm Inverted Kettlebell Carry x 50 ft per arm 10min EMOM 1.Hang Power Clean x 10 reps 2. Front Rack Dual Inverted Kettlebell Carry x 100 ft B. For Time: Rope Sit to Stand x 9 reps Power Clean x 21 reps Rope

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Monday 9.2.19

Murph The Workout Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Choose a version that is appropriate for your strength or skill level. The full version takes about 45-60 minutes to complete. The half version takes

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Athlete Spotlight: Charlene LeBlanc

  Name:Charlene “Char” LeBlanc Age:52 Occupation:Network Security Engineer Hometown:Fort Lauderdale, FL Which class time do you usually attend? 6pm or 7pm Favorite WOD:Don’t have a favorite yet Favorite CF Movement: Wall balls, deadlifts, and back squats Least Favorite CF Movement: Burpees 3RM Back Squat:180 1RM Deadlift:245 Favorite Food: Coffee 😉 Favorite Movie: The Shawshank Redemption Favorite Athlete:So many but Chris

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Athlete Spotlight: Jae Kim

  Name: Jae Kim Age:38 Occupation:Business Owner Hometown:Seoul, South Korea Which class time do you usually attend?6pm Favorite WOD: Anything that doesn’t involve body weight. Favorite CF Movement: Clean Least Favorite CF Movement: Burpee 3RM Back Squat:295 1RM Deadlift:340 Favorite Food: Japanese Kobe Steak Favorite Movie: Ben Hur Favorite Athlete:Usain Bolt Dream Job:Professional Gambler Dream Vacation Destination:Bora Bora If you

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