Training Log

Team Row or Bike Races For Time: (15 min cap) (P1) 30/25 calories – (P2) 30/25 calories – (P1) 25/20 calories – (P2) 25/20 calories – (P1) 20/15 calories – (P2) 20/15 calories – (P1) 15/12 calories – (P2) 15/12 calories – *Only one rower/bike per team, one person working at a time* Team WODs […]

ALL CLASSES CANCELLED TODAY DUE TO WINTER WEATHER! Strict Press E3MOM (find a 3RM) 9 – 6 – 3 – 3 – 3 For Time/15min AMRAP: (15min cap) Part A: For time; *(can partition)* 50 Handstand Push-Ups MRX 2/4” Rise 50 Pull-Ups MRX Ring Rows 50 Toes to Bar 50 WallBall Shots 20/14lbs to 10/9’

Deadlift 9 – 6 – 3 – 3 – 3 E3MOM find a 3RM “The Trapped Sanctuary” by DB For Time: (18min cap) 33 Deadlifts 200m ROW/Run or 0.5k Bike 33 Russian Kettlebell Swings 200m Run/ROW or 0.5k Bike (opposite of last) 22 Deadlifts 200m ROW/Run or 0.5k Bike (opposite) 22 Russian Kettlebell Swings 200m

“Cardio Kerfuffle” by DB 5 Rounds For Time: (20min cap) 50 Double Unders 5 Burpees 10 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 5 Burpees 10 Left Arm Dumbbell Snatch *Compare to Jan 2, 2024; Jan 10, 2023; Jan 30, 2022* Core & Skill Development 2×5 Kettlebell/Dumbbell Turkish Get-ups Right Arm 2×5 Kettlebell/Dumbbell Rright Arm

Front Squats & Muscle-Ups E2MOM 7 Front Squat – 1-7 Bar Muscle Ups/Progressions 5 Front Squat – 1-7 Bar Muscle Ups/Progressions 3 Front Squat – 1-7 Bar Muscle Ups/Progressions 2 Front Squat – 1-7 Bar Muscle Ups/Progressions 1 Front Squat – 1-7 Bar Muscle Ups/Progressions “Franzilla” For Time: (15min cap) 21 Thrusters 95/65 lbs MRX

Clean & Jerk (Squat or Power) E2MOM (Touch and Go on Multiple Rep Sets) 5 – 4 – 3 – 2 – 1 – 1 Team WOD “Taking Turns” by DB 20min AMRAP: 20 Clean & Jerks 20 Burpee Toes to Bar 120 Doubles (4 sets of 30, 2 each) 20 Partner Passing Wallball Sit-ups

REMINDER: CFHSV is hosting The Gymnastics Course this weekend! All classes cancelled on Sunday 1/5.

REMINDER: CFHSV will be hosting The Gymnastics Course this weekend! We will have one class only on Saturday 1/4 at 7am. We will not have childcare. All classes cancelled on Sunday 1/5. “New Year, New You, New Push” By DB 30min AMRAP: 5 Push Press. 155/105. RX+ 185/125. MRX 95/65 10 Push-ups 15 WBS. 20/14.

Sumo Deadlifts & Deadlifts (Alternate Lifts) E2MOM 10 Sumo Deadlifts – 8 Deadlifts 6 Sumo Deadlifts – 4 Deadlifts 2 Sumo Deadlifts – 1 Deadlift 5 Rounds For Time: (20min cap) 5 Sumo Deadlifts 5 Burpee Box Jumps 5 Deadlifts 10 Box Jumps 24/20” RX+30/24” MRX 20/18” 1 Rope Climb 15’ RX+ Legless MRX 10’

“2025” by DB 25min AMRAP: 20 Barbell Lunges (alt legs, front or back rack lunges) 25 Calorie Row/Bike or 500m Run 20 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 25 Wallball Sit-Ups 20/14lbs MRX 20/10lbs 45 Double Unders or Crossovers Barbell Weights = 95/65lbs RX+115/75 MRX 75/55 Core, Squat & Guns Development 20