Happy Sunday gym fam & Happy St. Patrick’s Day🍀. We hope everyone has been having a great weekend! We have a lot to be excited for, we’ve finished a very busy last couple of weeks and we couldn’t have done it without all of our coaches & members at the gym. We just finished up the last Open workout on Friday, then threw everything together and had another competition on Saturday Morning! We’re couldn’t have asked for better weather and a smoother event🌞💪. We already have requests to host it again next year!
Next Sunday we will be hosting a CFF Sunday Funday Pickelball🏓🌞, right here at our parking lot. You don’t need to have a partner, just come out for some community fun! You’re more than welcome to bring your own pickelball rackets but the gym will provide some as well, this small event will run from 1-3pm (3/24).
Don’t forget, there is still time to leave a Google Review for our (Craig’s) March Challenge🔥. For every new review, Craig will complete 10 Burpees!! Can we get him to 200+👀…
We will be kicking off the second half of March with our Leading Ladies Week💪, which honors National Women’s Month with a week full of Classic Female Benchmarks and some new NCFITFemale Benchmarks! The final highlighted focus for the month is focusing on the Strict Pull-Up or HS Holding in skill/strength sessions which will show up once a week to continue building body awareness and gymnastic strength! Let’s have a great week and get after it🔥.
Workouts for the Week: Monday Extended Warm-Up – All EMOM x 8 MINUTES. MIN 1 – 1 Rope Climb or 3 Strict Knees to Elbow
MIN 2 – 10 Alt. Back Rack Lunges*
*Start with an Empty Bar and Build to Workout Weight.
Workout – Performance
AMRAP x 16 MINUTES
2 Rope Climbs
12 Back Rack Lunges (115/75)
18 Sit-Ups
24 Russian KB Swings (70/53)
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 16 MINUTES
6 Strict Knees to Elbow
12 Back Rack Lunges (75/55)
18 Sit-Ups
24 Russian KB Swings (53/35)
(Score is Rounds + Reps)
Tuesday
Workout – Performance
AMRAP x 12 MINUTES
1-2-3…
Wall Walks
2-4-6…
Power Snatches (155/105)
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 12 MINUTES
1-2-3…
Half Wall Walks
2-4-6…
Power Snatches (105/75)
(Score is Rounds + Reps)
Finisher – All
EVERY 2:00 x 6 SETS
100m Run
Max Meters Row
-Rest 1:00 b/t sets-
(Score is Lowest Meters)
Wednesday
Strength – All
2-3 SETS
10-12 SLOW Zottman Curls
10-12 DB Alt. Around the Worlds
10/10 Single Arm Tricep Kickback
-Rest As Needed b/t Sets-
Workout – Performance
EVERY 4:00 x 4 SETS
40/30 Cal Bike
Max Box Jumps (24/20) with Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Lowest Reps of Box Jumps)
Workout – Fitness
EVERY 4:00 x 4 SETS
30/25 Cal Bike
Max Box Jumps (20) with Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Lowest Reps of Box Jumps)
Thursday
Partner Workout – All
IN TEAMS OF 2…
AMRAP x 30 MINUTES*
80/60 Cal Row
60 Toes to Bar or Toes to Something
40 Deadlifts**
200m DB Farmer Carry (Athlete Choice)
*P1 works while P2 rests. Both Partners will complete the 200m Carry together, switching DBs as needed. All other work is split as needed.
**Deadlift Weight Options…
(155/105)
(185/135)
(205/145)
(225/155)
(Score is Rounds + Reps)
Solo Workout Option – All
EMOM x 30 MINUTES
MIN 1,2&3 – AMRAP of… 12/10 Cal Row + 10 Toes To Bar or Toes to Something + 8 Deadlift (Athlete Choice)
MIN 4 – 1:00 DB Farmer Hold (Athlete Choice)
MIN 5 – Rest
(Score it Total Rounds + Reps)
Friday
Skill – All
EMOM x 8 MINUTES
MIN 1 – :30 Handstand Hold Option*
MIN 2 – :30 Strict Handstand Push-Ups or Hand Release Push-Ups
*HS Hold Options…
DBL DB Overhead Hold
Pike Hold
Wall Handstand Hold
Freestanding Hold
Workout – All
“DEATH BY BURPEE”
MIN 1 – 1 Burpee…rest remainder
MIN 2 – 2 Burpees…rest remainder
MIN 3 – 3 Burpees…rest remainder
-20:00 Hard Cap-
*Continue until you are can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, and so on…
Saturday
Strength – All
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Hang Power Clean*
Partner Workout Option
IN TEAMS OF 2…
AMRAP x 12 MINUTES*
4 Hang Power Cleans (Athlete Choice)
8 Bar Muscle-Ups or Pull-Ups
50 Double Unders or 100 Single Unders
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
