wod

Irislyn

---

Friday September 8th

Training:
Back Squat 3 x 5

WOD:
Complete 3 rounds for time:
21 Box jump overs (24/20″)
12 Hang power snatches (115/80lbs)
7 Muscle-ups

 

Bob

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Thursday September 7th

Training:
A1: Bench Press 5-5-5-5
Rest 90 seconds
A2: Weighted Pull-ups 5-5-5-5
Rest 2-3 minutes

WOD:
Complete 21-15-9 reps for time:
Deadlifts (275/185lbs)
Burpees over the barbell

 

Josh

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Wednesday September 6th

Training:
Every 2:30, for 15:00 minutes (6 sets):
Snatch + Hang Snatch + Overhead Squat + Hang Snatch

WOD:
Complete 5 rounds for time:
12 One-arm dumbbell snatches, alternating (70/50 lbs)
12 One-legged squats, alternating
12 Toes to bar

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Olympic Weightlifting Technique Class

Starting Sunday September 10th, CFSSLI will be offering a limited number of specialty classes. On upcoming Sundays, we will offer two 80-minute Olympic Weightlifting Technique classes coached by Logan Hahn.

Session 1) 11:00 am – 12:20 pm
Session 2) 12:40 pm – 2:00 pm

The curriculum is designed for All Levels – anyone who is looking to improve their Olympic Weightlifting technique should sign up here. Registration for this class will be limited to 8 participants per session. These classes will not be included as part of the normal membership, and there will be a separate $15 fee for current members, and $30 for non-members.

The Olympic Weightlifting Technique class is designed to be your primary WOD for Sunday.  It is not intended to supplement any other Sunday programming.

Programming varies on a weekly basis and the workouts are tailored to each individual’s needs in order to challenge each person appropriately and ensure success and continued progress.

Please arrive early to warm-up, mobilize, and gear-up before class. In each class athletes can expect to snatch, clean & jerk, perform dynamic pulling drills, perform upper body strength and/or dynamic work, perform squats for strength and/or speed, and finish with abs.

Think of this class as an 80 minute seminar. Our goal is for members to better understand each lift; why it is important to learn proper lifting technique before adding load or intensity to the bar; and learn to master the lifts outside of a timed setting.

 

Melissa and Dianne

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Tuesday September 5th

Training:
Bulgarian Split Squats
4 sets x 6 reps each leg @30X0

WOD:
Complete AMRAP in 15 minutes of:
10 Kettlebell swings (70/53lbs)
10 Box jumps (24/20″)
10 Ring dips

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Olympic Weightlifting Technique Class

Starting Sunday September 10th, CFSSLI will be offering a limited number of specialty classes. On upcoming Sundays, we will offer two 80-minute Olympic Weightlifting Technique classes coached by Logan Hahn.

Session 1) 11:00 am – 12:20 pm
Session 2) 12:40 pm – 2:00 pm

The curriculum is designed for All Levels – anyone who is looking to improve their Olympic Weightlifting technique should sign up here. Registration for this class will be limited to 8 participants per session. These classes will not be included as part of the normal membership, and there will be a separate $15 fee for current members, and $30 for non-members.

The Olympic Weightlifting Technique class is designed to be your primary WOD for Sunday.  It is not intended to supplement any other Sunday programming.

Programming varies on a weekly basis and the workouts are tailored to each individual’s needs in order to challenge each person appropriately and ensure success and continued progress.

Please arrive early to warm-up, mobilize, and gear-up before class. In each class athletes can expect to snatch, clean & jerk, perform dynamic pulling drills, perform upper body strength and/or dynamic work, perform squats for strength and/or speed, and finish with abs.

Think of this class as an 80 minute seminar. Our goal is for members to better understand each lift; why it is important to learn proper lifting technique before adding load or intensity to the bar; and learn to master the lifts outside of a timed setting.

Sean

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Monday September 4th

Labor Day

Class times: 8:00am and 9:00am

Workout of the day

In teams of two, complete the following for time:
60 Partner wallball 2’fers (over pull up bar – 20/14lbs)
40 Shoulder to overhead (135/95lbs) – partner holds their barbell overhead
60 Burpees – with jump over planked partner
40 Shoulder to overhead (135/95lbs) – partner holds their barbell overhead
60 Partner wallball 2’fers (over pull up bar – 20/14lbs)