Workout Of The Day

Workout For Friday December 15, 2017

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“Chipper Friday”

200m Run

50 Back Squats (45/33#)

40 Deadlifts

400m Run

30 Shoulder Press

30 Unbroken Wall-Balls (20/16#)

30 Unbroken KBS (53/35#)

400m Run

40 Deadlifts

50 Back Squats

200m Run

*10 Burpee penalty if you set the bar down or break up the WB or KBS

Workout For Tuesday December 12, 2017

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Catalyst Warm-up (#3)

“WOD”

Take 20 Min to find your 1 Rep Max Shoulder Press

Then

AMRAP in 12 Min of

15 Ring Dips

10 Push-ups

3 Ring Muscle-ups

Or

“BODY”

AMRAP in 30 Min of

100m Run

50 Ab-mat Sit-ups

30 Mtn. Climbers

20 V-ups (20/16#)

10 DB Thrusters (35/25#)

Workout For Monday December 11, 2017

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“WOD”

OHS

5×5@75% (same weight)

Then

50 DU’s (x3 Singles)

Then

3 Rounds

10 Back Squats (155/103#)

10 Box Jumps (30/24″)

10 Chest 2 Bar Pull-ups

Then

50 DU’s

Or

“BODY”

4 Rounds

100 Singles (50 DU’s)

20 Deck Squats (25/15#)

30 Wall-Balls (20/16#)

400m Run

Workout For Thursday December 7, 2017

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Please join us for our Holiday Party this Saturday starting at 6:30pm. See the whiteboard for more details.

Skill Warm-up (#2)

“WOD”

Deadlift 5×3 @90% (same weight)

Then

EMOM for 12 Min of

3 Power Cleans (155/103#)

4 Burpees

Or

“BODY”

AMRAP in 25 Min of

800m Run

10 Burpees

20 Mtn Climbers (L+R=1)

Workout For Wednesday December 6, 2017

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Yoga today at 10:00am

1 Mile Run Warm-up

“Benchmark Wednesday”

Today’s Benchmark Workout is extremely special. Please join us in completing “Rahoi” on the anniversary of his passing.  CFLM’s own Jasmine and Will were friends of FBI Supervisory Special Agent Gregory Rahoi. Greg was killed on December 6th, 2006, during a live fire tactical training exercise. As you complete this workout, remember and honor this fallen hero. RIP Gregory Rahoi.

“Rahoi”

AMRAP in 15 Minutes of

12 Box Jumps (24/20″)

6 Thrusters (95/63#)

6 Bar-Facing Burpees

DB’s can also we used for the Thrusters. If DB’s are used, please do regular Burpees.