6.22.15 WOD
0:00 In teams of 2 or 3 row for max calories in 5 min. Switch every 15 pulls and perform… 5 Push-ups 5 Squats 5 Jumping Jacks Ends @ 5:00 Starts @ 8:00 Low or High Bar B Sq – 60% x 6; 65% x 6; 70% x 6; 75% x 6 Superset…, Kb Rack…
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WOD
6.20.15 WOD
Barbell Class @ 11am with Coach Joel. Saturday Fever Run 600m 60 Up Downs with overhead clap 50 CrossOver Mountain Climbers (1/1) 40 Overhead Plate Lunges 30 GTOH, 45/25 or 35 20 Russian Twists (Touch Floor) 10 Off On Plate Push-ups 20 Russian Twists (Touch Floor) 30 GOTH 40 Overhead Plate Lunges 50…
6.19.15 WOD
Warm-up 150 Double Unders Then…, Stagger This…, A) Hip Extensions 3 x 10 (Tempo) 21X1 B) Banded RDL 3 x 15 (Tempo) 22X1 C) Seated Leg Curls 3 x 20 –》Fast!! Then…, Low or High Bar Back Squat – 55% x 3; 60% x 3; 70% x 3 x 2; 85% x 3 x 3…
6.18.15 WOD
0:00 In teams of 2/3 Row as many calories as possible in 5 min switching every 10 pulls. As soon as you get off the rower perform 5 burpees. Ends @ 5:00 Starts @ 6:00 Snatch Warm-up Starts @ 12:00 Snatch or Pwr Snatch EMOM x 10 Ends @ 22:00 Rest 3 min then…, Starts…
6.17.15 WOD
0:00 Group A) Run 800m + 20 Burpee Box Jump Overs, 24/20″ Ends @ 6:00 0:00 Group B) Row 800m + 20 HSPU Ends @ 6:00 Starts @ 9:00 Switch!! Group A now does what Group B was doing, etc. Ends @ 15:00 Then…, :2 Pause Goblet Squat – 5 x 10 @ 32/24kg—->>Bottoms up!!…
6.16.15 WOD
0:00 100 Double-Unders Ends @ 1:30 Starts @ 3:00 30 Burpees Ends @ 5:00 100 Double-Unders Ends @ 6:30 Starts @ 8:00 30 Burpees Ends @ 10:00 Starts @ 15:00 Clean & Jerk EMOM x 10 Min 1: C&J Min 2: Clean Min 3: C&J … Min 9: C&J Min 10: Clean Ends @ 25:00…
6.15.15 WOD
0:00 Low** or High Bar Back Squat – Build to a 3RM Ends @ 20:00 Starts @ 20:00 Bench Press – Build to a 1RM Ends @ 40:00 Starts @ 45:00 “The Get Down” 10 Muscle Snatches, (75,55) 20 Alternating Hang Power Snatches, (75,55)*** 30 Air Squats 30 Low Burpee Bar Hop Overs 20 Alternating…
6.13.15 WOD
CFG HIKE: Camp Smith trail to Anthony’s Nose Hike This Sunday! Meet at CFG 9am. Total Distance: approximately 6 miles Estimated hiking time: 5 hours Lots of great views of Hudson River and surrounding mtns. This is one of my favorite trails. Three up and downs to a beautiful vista of bear MTN. Bridge and…
6.12.15 WOD
Announcements: CFG HIKE: SUNDAY June 14th !!! Our very own Keith Horan aka Mr. NatGeo (National Geographic) has put together another awesome hike. Details below. Meet at CFG 9:00am. We suggest bringing a change of clothes/snacks/plenty of water for hydration and shoes for afterwards. Anthony’s Nose Hike Total Distance: approximately 6 miles Difficulty: medium –…
6.11.15 WOD
Announcements: CFG HIKE: SUNDAY June 14th !!! Our very own Keith Horan aka Mr. NatGeo (National Geographic) has put together another awesome hike. Details below. Meet at CFG 9:00am. We suggest bringing a change of clothes/snacks/plenty of water for hydration and shoes for afterwards. Anthony’s Nose Hike Total Distance: approximately 6 miles Difficulty: medium –…