Garrett

CF GAMES REGIONALS/MEMORIAL DAY WEEKEND SCHEDULE

THURSDAY:
Class: 6:00 AM
Class: 7:00 AM
Open Gym: 8:00-11:30
Class: 11:30 AM
Open Gym: 12:30-3:30
Class: 3:30
Class: 4:30
Class: 5:30
Weightlifting Class: 6:30

FRIDAY:
Class: 6:00 AM
Open Gym: 7:00-11:30 AM
Class: 11:30 AM
Open Gym: 12:30-3:30
Class: 3:30
Class: 4:30
Class: 5:30

SATURDAY
Open Gym: 7:00-9:00 AM
Class (Murph): 9:00 AM
Class (Murph): 10:00 AM

SUNDAY: 
Open Gym: 8:00 – Noon

MONDAY (Memorial Day):
Class (Murph): 11:30 AM

Workout of the Day

A.
Every minute, for 28 minutes:
Min 1: 7-15 Ball-Slams/Sandbag Over Shoulder (pick weight)
Min 2: 7-15 Calories on Assault Bike (ladies: Airdyne)
Min 3: 7-15 Toes to Bar
Min 4: Row 7-15 Calories on Rower

CF GAMES REGIONALS/MEMORIAL DAY WEEKEND SCHEDULE

THURSDAY:
Class: 6:00 AM
Class: 7:00 AM
Open Gym: 8:00-11:30
Class: 11:30 AM
Open Gym: 12:30-3:30
Class: 3:30
Class: 4:30
Class: 5:30
Weightlifting Class: 6:30

FRIDAY:
Class: 6:00 AM
Open Gym: 7:00-11:30 AM
Class: 11:30 AM
Open Gym: 12:30-3:30
Class: 3:30
Class: 4:30
Class: 5:30

SATURDAY
Open Gym: 7:00-9:00 AM
Class (Murph): 9:00 AM
Class (Murph): 10:00 AM

SUNDAY: 
Open Gym: 8:00 – Noon

MONDAY (Memorial Day):
Class (Murph): 11:30 AM

Workout of the Day

A.
Push Jerk 1-1-1-1-1
Every 2 minutes, for 10 minutes (5 sets): 1 rep

Starting at a moderate load, build to a heavy single

B.
Four rounds for time of:
40 Double-unders
20 Kettlebell Snatches (53 / 35 – 10R, 10L)
10 Push Jerks (155 / 105)

Master’s (45+)
Four rounds of:
30 Double-unders
20 American Kettlebell Swings (35 / 26)
10 Shoulder to Overhead (95 / 65)

Happy Birthday, Larry!

CF GAMES REGIONALS/MEMORIAL DAY WEEKEND SCHEDULE

THURSDAY:
Class: 6:00 AM
Class: 7:00 AM
Open Gym: 8:00-11:30
Class: 11:30 AM
Open Gym: 12:30-3:30
Class: 3:30
Class: 4:30
Class: 5:30
Weightlifting Class: 6:30

FRIDAY:
Class: 6:00 AM
Open Gym: 7:00-11:30 AM
Class: 11:30 AM
Open Gym: 12:30-3:30
Class: 3:30
Class: 4:30
Class: 5:30

SATURDAY
Open Gym: 7:00-9:00 AM
Class (Murph): 9:00 AM
Class (Murph): 10:00 AM

SUNDAY: 
Open Gym: 8:00 – Noon

MONDAY (Memorial Day):
Class (Murph): 11:30 AM

Workout of the Day

A.
Tempo Back Squat
Every 2 minutes, for 10 minutes (5 sets): 3 reps 70-75% of 1RM 33X1
(or 5-15 bs heavier than two weeks ago)

B.
AMRAP in 10 Minutes
40-30-20-10 rep rounds of:
Wall-Balls (20 / 14)
Alternating Front Racked Lunges (95 / 65)

Rx+ 30 / 20, 70/50 DB OH Lunges (use 1 DB and switch arms as needed)

*If you finish, climb back up the ladder starting with 10-20-30-40
**Score will be total reps completed

Master’s (45 and up):
40-30-20-10
Wall-Balls (14 / 10)
Alternating FR Lunges (65 / 45)

Joe Effin Brannon

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:

1400m Run*
then
10 rounds of:
15 Pull-ups
21 Push-ups
27 Air Squats
then
1400m Run*

*Both Partners Run

Workout of the Day

A.
Snatch
Every minute, for 12 minutes: 1 snatch

Starting light, increase every 3 minutes (4 loads)

B.
Five rounds for time of:
6 Squat Snatches (135 / 95)
6/4 Bar Muscle-ups

Rae

Workout of the Day

A.
0:00-10:00
120 Double-unders
60 Calorie Row
30 Burpees to a Target 6 inches above reach

B.
10:00-20:00
120 Double-unders
60 Calorie Bike
30 Burpees to Target

C.
20:00-30:00
120 Double-unders
600m Run
30 Burpees to Target

Master’s:
200 Singles
50/40 Calorie Bike/Row (400m run)
25 Burpees

CrossFit Forte – CrossFit

Metcon (3 Rounds for time)

From 0:00-10:00

For time:

120 Double-unders

60/50 Calorie Row

30 Burpees to a target 6 inches above reach

10:00-20:00

120 Double-unders

60 Calories on AAB (ladies: Airdyne)

30 Burpees to target

20:00-30:00

120 Double-unders

600m Run

30 Burpees to target

Each will be scored for time.

9 min cap on each

Rx+…will be decided.

Master’s:

200 Singles

50/45 Calorie Bike & Row (400m run)

25 Burpees

Wes and Pat

Workout of the Day

A.
Deadlift
4 sets of 3 at 80-85% of 1 rep max
-Touch and go
-Rest 2-3 min after each set

B.
Three rounds for time of:
400m Run
21 Box Jumps (24 / 20)
12 Power Cleans (185 / 125)

Master’s:
Three rounds for time:
400m Run
21 Box Jumps (20 / 16)
12 Power Cleans (115 / 75)

Hey folks, if you have been to the gym in the past few days, you have probably noticed it is being worked on. Thank you for your patience while we get it all sorted out. We were hoping to have gotten it all done by this weekend, but anyone who’s taken on a home improvement project knows things don’t always go as planned. We are doing some upgrades to the lobby, and tearing down the old dressing rooms to give us more space in the gym. New dressing rooms are planned, and we hope to have them up by no later than next week. Sorry again for the inconvenience, but it’ll be worth the wait! Oh yeah, we are also getting rid of the few lockers that we have in the lobby, so please gather your belongings ASAP. Thanks!

Workout of the Day

A.
Push Jerk 2-2-2-2-2
Every 2 minutes, for 10 minutes (5 sets): 2 jerks

Starting moderately heavy, increase the load each set

B.
“May Babies”
AMRAP in 10 minutes of:
10 Chest to Bar Pull-ups
6 Strict Handstand Push-ups

At the beginning of every minute, perform 8 Kettlebell Swings (53 / 35)

Master’s Athlete:
10 Pull-ups / Ring Rows
10 Hand Release Push-ups

At the start of every minute: 8 Russian KBS

Exercise: The key to “Super-Aging”

Workout of the Day

A.
Tempo Front Squats
Every 2 minutes, for 10 minutes (5 sets): 3 reps at 65-70% 33×1

B.
AMRAP in 12 minutes of:
4-8-12-16-20-24-28 of Wall-Balls (20 / 14)
3-6-9-12-15-18 of Toes to Bar
2-4-6-8-10-12-14 of Alternating Box Step-ups (24 / 20, 2 x pick weight)