“Johnny” Teams of 2 For Time: Buy-In: 600 Meter Run 3 Rounds: 19 Calorie Row (each) 87 Erg Jump Overs 7 Rope Climbs Cash-Out: 600 Meter Run L2 Sub 21 Pull-Ups or 7 Seated to Standing for Rope Climbs L1 400 M Run 19 Cal Row 43 Erg Jump Overs 21 Ring Rows 400 M Run Notes: Teams will run 600 meters together to begin the workout. Following the run, they will break up the 3 movements in the middle however they’d like, completing 3 rounds total. Athletes will compl

“Three Cheers” AMRAP 18: 3 Kettlebells Swings (53/35) 3 Box Jump Overs (24/20) 200m Run 6 Kettlebells Swings (53/35) 6 Box Jump Overs (24/20) 200m Run 9 Kettlebells Swings (53/35) 9 Box Jump Overs (24/20) 200m Run … Climbing by 3’s until cap.L1 Sub Russian Swings Sub Air Squat Notes: In this longer AMRAP, looking to choose a weight on the kettlebell that athletes could do the set of 18 unbroken with during the workout. There is no need stand to full extension on

“Mixed Feelings” 5 Rounds, On the 4:00 12 Pull-ups 16 Deadlifts (135/95) 200 M Run L1 12 Ring Rows 12 KB Deadlifts 200 M Run Notes: This workout is a very similar format to the CFNE Benchmark workout, “Cement Mixer.” The score for today is the slowest completed round. If athletes complete the round in 2:00, they will have 2:00 to rest before beginning the next interval. Load on the deadlift bar should be a light weight that athletes could complete with a maximum of o

Today's classes are 9 & 10am Childcare available! *Fit Cubs/Kids and Varsity Classes have been cancelled. “Farmer’s Tan” Teams of 3: AMRAP 20: 200 Meter Farmers Carry (70’s/53’s) 60/42 Calorie Row OR 800 m Team Run 200 Meter Farmers Carry (70’s/53’s) 75 Wall Balls (20/14) L1 Sub 40/30 Cal Row or 400 m Team Run Sub 50 Wall Balls Notes: Teams of 3 workout, with partners alternating as they see fit. The weight on the dumbbells or kettlebells should be something that at

On the Minute x 10 2 Power Snatches followed by… “Run Down” 4 Rounds: 15 Power Snatches (75/55) 30 Double Unders 200 Meter Run L2 Sub 1 min DU attempts or 60 Singles L1 Sub Hang Power Snatches Sub 30 Singles Notes: Starting the day with a weightlifting session where you can practice the skill of the power snatch and get under some heavier loads. Athletes will have the opportunity to either build in weight over the course of the ten minutes or stay at the same weigh

Deadlift 5 sets of 3 followed by… “Dead Sprint” Teams of 2 AMRAP 18: 7 Deadlifts (225/155) 100 Meter Run 7 Box Jumps (20/20) Partners complete full round, then switch. L1 7 Box Step Ups Notes: These rounds are intended to be close to a “Dead Sprint”. One thing to be aware of is the speed of the deadlift. Don't add a significant amount of speed to the deadlift if that means a compromise technique. The difference between the fastest set of 7 deadlifts vs. a slower

“HarDTop” 5 Rounds: On the 4:00 400 Meter Run 1 Round of “DT” (155/105) Score is your slowest round “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks L2 200 M Run L1 200 M Run Notes: What is more important than speed on the run is a large, if not unbroken complex of “DT”. With the score being slowest round, we definitely want to avoid performing the first round at an all out speed. Think about your maximum speed you can perform each round without slowing do

“Annie Got Wrecked” 100 Double Unders, 50 AbMat Sit-ups, 200m Run 80 Double Unders, 40 AbMat Sit-ups, 200m Run 60 Double Unders, 30 AbMat Sit-ups, 200m Run 40 Double Unders, 20 AbMat Sit-ups, 200m Run 20 Double Unders, 10 AbMat Sit-ups, 200m Run RUNS COMPLETED WITH MED BALL (20/14) L2 Cut DU's in half or Sub 1 min DU attempts each round L1 Sub equal amounts of singles for DU's Sub 200 M run for MB Run Notes: The goal of today is to push for larger sets on the rop

Squat Clean Build to Heavy Single followed by… “Four Wheeler” 2 Rounds: 400 Meter Run 15/10 Calorie Row 12 Squat Cleans (115/80) L1 Sub 200 Meter Run Sub Power Cleans Notes: Priming the squat clean in “Four Wheeler” by building to a heavy squat clean to start. The goal of building to the heavy is to develop good habits and positioning. When going heavy, looking to climb in weight, but only so far that you are maintaining crucial points of performance. Within the

“Friend Zone” Teams of 2 AMRAP 20 100 M Run 12/9 Calorie Row 9 Pull-ups L1 Sub Ring Rows Notes: Each round is intended to be performed at full effort. When running and rowing for cals there is an exponential return based on this effort. The harder you go, the faster you are done. With the goal of completing the pull-ups unbroken, athletes can use that last few calories on the rower to recover before transitioning to the pull-up bar. While one partner is working, it is a