CF215 BLOG

Wednesday July 7, 2010

Warm-up

Mobility 1

Strength

L1: Dips 8x4

L2: Deadlift @ 75% 5x4

CF 215 WOD

30 Snatch @ 65% of 1 RM

30 Pull-ups (L1: chin to bar L2: chest to bar)

Cash Out

Tabata Squats

CFE WOD

Tempo 80-90%

Choose ONE of The Following Sports...

C2: 5k

Only the strong...

Please be patient as we finish up the final touches on our new website! Expect CF215.com to have a whole new look in the next few days. Until then, we appreciate your patience and apologize for any inconvenience this may cause!

Thanks!

- J and Micah

Tuesday July 6, 2010

Warm-up

Gymnastics 1

Strength

L1: Back Squat @ 85% 7x2

L2: Front Squat 1RM

CF 215 WOD

4 rounds:

3 TGU...3 Floor Presses following each repetition of TGU (per side) (L1:35/25 L2: 50/35)

50ft Overhead Lunges (L1: 25/10 L2:45/25)

+

20 Box Jumps (L1:30/24 L2: 36/30)

Cash Out

Off

CFE WOD

Choose ONE of the following sports

Swim, Bike, Run C2

Goal is to use maximum effort for 2 min interval.

120:60 x 6

or 2 min on 1 minute off x 6

Cover as much distance as possible on each interval.

Attack Your Weakness...

Monday July 5, 2010

Warm-up

1k Row

Wrist Flexibility

Trunk Rotations

Back Squats 3x5 @50%

Strength

Off

CF 215 WOD

"Lumberjack 20"

20 Deadlift

400m Run

20 KB Swings

400m Run

20 OHS

400m Run

20 Burpees

400m Run

20 Pull-ups

400m Run

20 Box Jumps

400m Run

20 KB Squat Cleans

400m Run

Cash Out

Off

CFE WOD

Rest Day

Never Back Down...