Workout

For total reps:

Tabata d-ball over-the-shoulder
Tabata shuttle run
Tabata push-up
Tabata box jump (24/20 in)
Tabata air bike calorie

Tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

__________

Gym Announcement

CFSC is joining the Volunteer Center's Wishing Stars program this year in an effort to give back to the community. Stars will be posted in the gym starting Thursday, November 21. The drop-off deadline for gifts is December 11.

You can read more about the program here.

If you have questions, please talk to your coach!

Rest day or make-up day

Workout

4 rounds, each for time of:
20/16 cal row
12 dumbbell push jerks (50/35 lb)
60 double-unders
12 kettlebell swings (70/53 lb)

Rest 2 minutes between each round

Workout

For load:

Back squat
1-1-1-1-1

Workout

5 rounds for time of:
200m run
25 ft handstand walk
200m run
7 deadlifts (185/125 lb)

Rest day or make-up day

Workout

As many rounds as possible in 15 minutes of:

50 single-unders
15 push-ups
15 toes-to-bar

Workout

5 sets, each for load of:

1 power clean + 1 hang squat clean + 2 front squats

Rest 3 minutes between sets

Workout

For time:

5 legless rope climbs
15 strict deficit wall-facing handstand push-ups
4 legless rope climbs
12 strict deficit wall-facing handstand push-ups
3 legless rope climbs
9 strict deficit wall-facing handstand push-ups
2 legless rope climbs
6 strict deficit wall-facing handstand push-ups
1 legless rope climbs
3 strict deficit wall-facing handstand push-ups

Rest day or make-up day

Workout

“Hansen”

5 rounds for time of:
30 kettlebell swings (70/53 lb)
30 burpees
30 GHD sit-ups

or

“Chad”

For time:
1,000 weighted box step-ups (45/35 lb, 20 in)

__________

Schedule Announcement

There will be a limited schedule on Monday, November 11 in observance of Veterans Day. Classes will be held at: 10:00 a.m. and 5:15 p.m. only. Please sign up in advance on Pike 13.

Workout

For time:

12 muscle-ups
800m run
9 muscle-ups
400m run
6 muscle-ups
200m run

__________

Schedule Announcement

There will be a limited schedule on Monday, November 11 in observance of Veterans Day. Classes will be held at: 10:00 a.m. and 5:15 p.m. only. Please sign up in advance on Pike 13.

Workout

“Grace”

For time:
30 clean and jerks (135/95 lb)

__________

Schedule Announcement

There will be a limited schedule on Monday, November 11 in observance of Veterans Day. Classes will be held at: 10:00 a.m. and 5:15 p.m. only. Please sign up in advance on Pike 13.

Rest day or make-up day

Workout

For time:

100 ft handstand walk
9 squat cleans (165/115 lb)
75 ft handstand walk
12 squat cleans
50 ft handstand walk
15 squat cleans
25 ft handstand walk

Workout

5 rounds, each for time, starting every 5 minutes of:
100m dumbbell farmers carry (35/25 lb)
400m run

Workout

For load:

Back squat
7-7-7-7-7-7

Rest day or make-up day

Workout

2 rounds for time of:
1.1 mile ruck (35/20 lb)
50 burpees

Workout

5 rounds for time of:
15 deadlifts (185/125 lb)
15 push-ups

Workout

For time:
2 shuttle runs, 25 ft
20 sit-ups
4 shuttle runs, 25 ft
20 sit-ups
6 shuttle runs, 25 ft
20 sit-ups
8 shuttle runs, 25 ft
20 sit-ups
10 shuttle runs, 25 ft
20 sit-ups
12 shuttle runs, 25 ft
20 sit-ups
14 shuttle runs, 25 ft
20 sit-ups

Rest day or make-up day

__________

Schedule Announcement

There will be no evening classes on Halloween, Thursday, October 31. The last class will be held at 12:00 p.m.

Happy Halloween!

Workout

Every 1 min for 20 mins, alternating between:
3 Rope Climbs
18/15 Bike Erg Calories
5 Muscle-ups
Rest 1 min

Workout

Snatch
3-3-2-2-1-1-1

using heaviest weight per set

Workout

5 rounds for time of:
40 Double Unders
20 Alternating Dumbbell Snatches, 50/35 lbs
20 GHD Sit-ups

Rest Day

Workout

“Jenny”

Complete as many rounds as possible in 20 mins of:
20 Overhead Squats, 45/35 lbs
20 Back Squats, 45/35 lbs
Run, 400 m

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Workout

5 rounds, each round for time, of:
Row, 300 m
12 Push Press, 155/105 lbs

Rest 3 mins between each round.

Workout

21-15-9
Hang Power Clean 155/105
Ring Dip

Rest Day