Friday 7/31

We’ve been having a VERY busy summer here at CFRZ!

We absolutely love watching everyone come in and put in some hard work and enjoy themselves with friends. With that being said, our intention is not to prioritize the classes over personal programming or vice versa. We know you are all here to be the best you you can possibly be, so, the following note is for ALL clients:

When a class is in session, please be courteous and try to hold off on dropping bars and being excessively loud when the coach is explaining the WOD at the whiteboard. At all other times: LIFT ALL THE WEIGHTS AND DROP ALL THE BARS (except empty bars, don’t do that, that’s just rude).

Try not to hoard any plates and in an especially large class/ busy time, please consider sharing plates/ bars/ racks with someone doing similar work. We have some STRONG athletes at CFRZ so plates can be hard to come by. Remember: Sharing is caring!

Lastly, PUT AWAY ALL EQUIPMENT. That includes: boxes, benches and plates. If someone starts using a piece of equipment before you get a chance to put it away, it is now THEIR responsibility to put it away. Don’t leave something out assuming someone else will use it, if you’d like to pass it along to someone in the next class, that’s fine, but make sure they know! This is YOUR equipment, treat it with respect and take care of it!

Fitness -

A. EMOM

0 - 2 min: 3 Hang Squat Cleans @ 65%

3 - 5 min: 2 Hang Squat Cleans @ 70%

6 - 8 min: 1 Hang Squat Clean @ 75%

WOD 

3 Rounds

30 lateral bar hops

20 knees to elbows

10 hang clean and jerks (95/65)

Performance -

A. EMOM - 

0 - 2 min: 3 TnG Squat Cleans @ 70%

3 - 5 min: 2 TnG Squat Cleans @ 75%

6 - 8 min: 1 TnG Squat Clean @ 80%

WOD

3 Rounds

50 Double Unders

20 TTB

10 Clean and Jerks (115/75)

Zone 

A. TGU x 20 reps alt. arms

B1. Med ball push ups x 20 x 3 sets

B2. Goblet Squats x 12 x 3 sets

B3. Single leg KB deadlift x 10 each leg x 3 sets

+

EMOM till failure 

Ascending ladder - Burpees (starting at 3 go up 1 rep every min)

Rest 3 min

EMOM till failure

Ascending ladder - wall balls

(Starting at 5, go up 1 rep every min)

Thursday 7/30

We’ve been having a VERY busy summer here at CFRZ!

We absolutely love watching everyone come in and put in some hard work and enjoy themselves with friends. With that being said, our intention is not to prioritize the classes over personal programming or vice versa. We know you are all here to be the best you you can possibly be, so, the following note is for ALL clients:

When a class is in session, please be courteous and try to hold off on dropping bars and being excessively loud when the coach is explaining the WOD at the whiteboard. At all other times: LIFT ALL THE WEIGHTS AND DROP ALL THE BARS (except empty bars, don’t do that, that’s just rude).

Try not to hoard any plates and in an especially large class/ busy time, please consider sharing plates/ bars/ racks with someone doing similar work. We have some STRONG athletes at CFRZ so plates can be hard to come by. Remember: Sharing is caring!

Lastly, PUT AWAY ALL EQUIPMENT. That includes: boxes, benches and plates. If someone starts using a piece of equipment before you get a chance to put it away, it is now THEIR responsibility to put it away. Don’t leave something out assuming someone else will use it, if you’d like to pass it along to someone in the next class, that’s fine, but make sure they know! This is YOUR equipment, treat it with respect and take care of it!

Fitness- 

A. Bench Press - in 5 sets build to a heavy 3 rep

B1. Strict Pull ups or Negative Pull ups x 3 x 5 sets

B2. Hollow Hold x 1 min x 5 sets

WOD

21-15-9

Deadlift (185/105)

Burpees to 6" target

Performance -

A. Bench Press - Build to 3RM in 5 sets 

B1. Weighted Strict Pull ups x 3 x 5 sets

B2. Hollow Hold x 1 min x 5 sets

WOD

15-12-9

Deadlift (315/185)

Burpee Box Jump Over (24/20")

Wednesday 7/29

Fitness-

A. Front Squat x 3 x 4 sets; find tough 3 rep weight and stay there across all 4 sets

B. Push Press x 5 x 4 sets; find tough 5 rep weight and stay there across all 4 sets

WOD

21 Cal Row

21 DB Thrusters (45/25)

21 Cal Row

Rest 90 sec

15 Cal Row

15 DB Thrusters (45/25)

15 Cal Row

Rest 90 sec

9 Cal Row

9 DB Thrusters (45/25)

9 Cal Row

Performance -

A. Front Squat x 3 x 4 sets @ 80%

B. Push Press x 5 x 4 sets @ 75%

WOD

(21/15) Cal AB

21 Thrusters (95/65)

(21/15) Cal AB

Rest 90 sec

(15/12) Cal AB

15 Thrusters (95/65)

(15/12) Cal AB

Rest 90 sec

9 Cal AB

9 Thrusters (95/65)

9 Cal AB

Zone

A1. DB Bench Press x 10 x 4 sets

A2. KB SDLHP x 10 x 4 sets

A3. Strict TTB/leg raises x 10 x 4 sets

+

For Time

10 - 1

KB DL

KB Swings

KB/ DB push press

E2MOM 200 m Run

Tuesday 7/28

Fitness-

A. Hang Power Snatch x 3 x 2 sets; increase weight x 2 reps;

Increase weight x 1 rep

B1. DB Step ups x 10 each leg x 3 sets

B2. Double under practice x 1 min x 3 sets

WOD

3 Rounds

400 m Run

15 KB SDLHP (53/35)

15 S2O (95/65)

Performance

A. Power Snatch x 3 x 2 sets @ 65%, x 2  reps @ 75%, x 1 @ 85%

B1. DB Step ups x 20 x 3 sets

B2. Double understand x 50 x 3 sets

WOD

3 Rounds

400 m Run

21 KB SDLHP (70/53)

21 S2O (95/65)

Monday 7/27

Back to our Regular Class Schedule! Thank you every one for your patients last week while we were away!

Fitness

A. Back Squat x 5 x 5 sets @ 70-75%;

No more than 90 sec rest b/t sets

B. EMOM x 10 min 

First 5 min - 5 strict press @ 75% max strict press

Last 5 min - 3 wall Walks (Focus on speed while maintaining a hollow body through the entire movement)

WOD

10 Min AMRAP

10 Pull ups or ring rows

15 wall balls, 20/14#

10 box Jumps w/ step down, 24/20"

Performance

A. Back Squat x 5 x 5 sets @ 77%; no more than 90 sec rest b/t sets

B. EMOM x 10 min

First 5 min - 5 strict Press @ 80%

Last 5 min - 5/3 strict HSPU

WOD

10 min AMRAP

6 CTB Pull ups

12 Wall Balls, 20/14#

12 Box Jump Overs, 24/20"

The Zone

A1. Goblet Squats x 10 reps x 3 sets

A2. Negative Pull ups x 3 at slowest possible decent x 3 sets

A3. Tuck up on rower seat slide x 15 x 3 sets

+

EMOM x 28 min

Min 1: 10 Cal Row

Min 2: 10 KB Deadlifts

Min 3: 5 Cal AB

Min 4: 10 burpees

Friday 7/24

BûFitness 

Strength 

A. Snatch work complex- snatch grip deadlift + hang snatch grip deadlift + hang snatch pull + hang power snatch (all 1's) 

X 5 sets - focus on pulling bar in hip pocket each rep 

Wod 

4 minute amrap 

250 meter row 

7 burpees

Rest 2 minutes 

4 minute amrap 

Wall balls 

Performance

Strength

A. Snatch complex

Snatch grip deadlift + hang snatch pull + hang power snatch + ohs (1+1+1+2)

X 5 sets

Wod

4 minute amrap 

Wall balls (20/14)

Rest 2 minutes 

4 minute amrap 

250 meter row 

10 burpees 

The Zone 

Skill 

-jump rope- 1 minute 

- db box step ups- 12 each leg 

- supermans- 20 reps 

- medball sit ups- 20 reps 

X 3 sets 

Wod 

For time 

50 KB swings 

50 wall balls 

50 sit ups 

50 walking lunges with medball 

Thursday 7/23

Fitness 

Strength 

A1. Bench press 7 reps x 4 sets 

A2. Dips - 12 reps x 4 sets 

A3. Barbell good mornings - 12 reps x 4 sets

Wod 

21-15-9 

Thrusters (75/45) 

Pull ups (or ring rows) 

Performance

Strength

A1. Bench press 7 reps x 4 sets 

A2. Ring Dips - 12 reps x 4 sets 

A3. Barbell good mornings - 12 reps x 4 

Wod

21-15-9 

Thrusters 95/65

Pull ups 

Wednesday 7/22

Fitness 

Strength 

A. front squats 

3 reps x 5 sets 

- building to a challenging 3 

Wod 

18 minute amrap

400 meter run 

15 push ups 

15 ab mat sit ups 

15 air squats  

Performance

Strength

A. Thrusters

3 reps x 5 sets 

Building to a challenging 3 

Wod

18 minute amrap 

400 meter run 

20 hr push ups 

20 a mat sit ups 

20 air squats 

  

Skill 

A1. Hollow body rocks- 20 reps x 4 sets 

A2. Db bench press - 12 reps x 4 sets 

A3. Air squat to medball- 20 reps x 4 sets 

Wod 

20 minute amrap 

800 meter run 

20 KB swings 

400 meter run 

15 KB swings 

200 meter run 

10 KB swings 

Tuesday 7/21

Tune in to Games.CrossFit.com to watch Celai and Romy compete at the CrossFit Games. First event at 12:15 EST. 

Fitness 

Strength 

A. Hang squat clean - 3 reps (not for weight, focus on form) 

X 4 sets

B1. Single leg KB deadlift - 8 per leg x 3 sets 

B2. Strict knee to elbow - 10 reps x 3 sets 

Wod 

4 minute amrap 

5 hang power clean (95/65)

10 box jumps with step down

Rest 2 minutes 

4 minute amrap 

8 burpees 

8 KB swings (53/35)

Performance

Strength

A. Squat clean cluster 1.1.1 rest 10 seconds, rest 2 minutes x 4 sets 

B1. Clean grip RDL- 8 reps x 3 sets 

B2. Strict toe to bars- 10 reps x 3 sets 

Wod

4 minute amrap 

5 power cleans (135/85)

10 box jumps (24/20)

Rest 2 minutes 

4 minute amrap 

8 burpees 

8 KB swings (70/53)

Monday 7/20

Fitness 

Strength 

A1. Back Squat 

6 reps x 4 sets 

A2. Elevated Negative Ring rows 

5 reps w/10 sec. descent x 4 sets 

A3. Dbu skill work - 1 minute x 4 sets 

Wod 

10 minute amrap 

10 knee to elbows

20 wall balls 

Performance

Strength

A1. Back Squat 

6 reps x 4 sets @80-85% 

A2. Strict pull ups - 3-5 reps with 3 sec. descent each rep x 4 sets 

A3. Dbu- max effort x 4 sets

Wod

10 minute amrap 

10 t2b 

20 wall balls 

The Zone 

Skill 

A1. Db reverse walking lunges - 20 reps x 3 sets 

A2. Hr push ups 20 reps x 3 sets 

A3. Supermans 20 reps. X 3 sets

Wod

12 minute amrap 

30 sit ups 

20 air squats 

10 burpees 

Friday 7/17

Attention Members -

Next week we will be running a limited schedule. Coaches Kurt and Kris will be in California for the CrossFit Games. 

Monday - Friday:

5:30am, 6:30am, 9:15am, 4:30pm, 5:30pm, 6:30pm

(Mon and Wed will have 7:30pm also)

Zone- Mon, Wed, Fri 5:30pm only! 

Saturday and Sunday:

Normal weekend schedule

Fitness-

A1. CG Deadlift x 10 TnG reps x 3 sets

A2. Dips x 10 x 3 sets

A3. Arch ups x 25 x 3 sets

WOD

3 Rounds

400m Run

21 push ups

12 Deadlifts (165/105)

Performance-

A1. CG Deadlift x 10 TnG reps x 3 sets

A2. Ring Dips x 10 @ 33x1 tempo x 3 sets

A3. Arch ups x 25 x 3 sets

WOD

3 Rounds

400 m Run

21 HR Push ups

12 deadlifts (225/135)

Thursday 7/16

Attention Members -

Next week we will be running a limited schedule. Coaches Kurt and Kris will be in California for the CrossFit Games. 

Monday - Friday:

5:30am, 6:30am, 9:15am, 4:30pm, 5:30pm, 6:30pm

(Mon and Wed will have 7:30pm also)

Saturday and Sunday:

Normal weekend schedule

Fitness-

A. Push Press x 5 x 4 sets 

B1. Wall walks x 5 x 3 sets

B2. Plank med ball tuck ups x 20 x 3 sets

+

For time

40 wall balls (20/14)

40 KB SDLHP (53/35)

30 Push Press (45/35)

30 Box jumps (24/20)

20 Cal Row

Performance-

A. Push Press x 5 x 2 sets @ 70%, x 4 @ 75%, x 3 @ 80%

B1. Strict HSPU x max UB x 3 sets

B2. Plank pike up on erg seat x 10 x 3 sets

+

For Time

50 wall balls (20/14)

50 KB SDLHP (53/35)

50 push press (45/35)

50 box jumps (24/20)

50 cal row 

Wednesday 7/15

Attention Members -

Next week we will be running a limited schedule. Coaches Kurt and Kris will be in California for the CrossFit Games. 

Monday - Friday:

5:30am, 6:30am, 9:15am, 4:30pm, 5:30pm, 6:30pm

(Mon and Wed will have 7:30pm also)

Saturday and Sunday:

Normal weekend schedule

Fitness-

A. Back Squat -

x 5 x 4 sets @ 65 - 70%

B. 50 Knees to elbows or TTB

+

For time 

10 - 1 

Front Squats (115/75)

1-10

Pull ups (or 2,4,6... 20 ring rows)

Performance

A. Back Squat -

x 5 x 4 sets @ 75%

B. 50 TTB *must be done in UB sets of 5

WOD

For Time

10 - 1

Front squats (155/105)

1-10

MU's or (2.4.6....20 CTB pull ups)

Tuesday 7/14

Attention Members -

Next week we will be running a limited schedule. Coaches Kurt and Kris will be in California for the CrossFit Games. Official Schedule to come soon.

Fitness-

A. Hang Power Snatch x 2 tng reps x 4 sets

B1. Snatch grip RDL x 8 x 3 reps

B2. Pike ups x 20 x 3 sets

WOD

8 min AMRAP 

30 lateral bar hops

8 burpees

8 hang power Snatch (95/65)

Performance -

A. Power Snatch + Squat Snatch - build to max complex in 5 attempts 

B1. Snatch Grip RDL x 8 x 3 sets

B2. Pike or straddle up x 20 x 3 sets

WOD 

8 min AMRAP 

40 DU's

8 bar facing burpees

8 power snatches (135/75)

Monday 7/13

Attention Members -

Next week we will be running a limited schedule. Coaches Kurt and Kris will be in California for the CrossFit Games. Official Schedule to come soon.

Fitness-

A. Hang Squat Clean + jerk x (3+1) x 4 sets

B1. Double under practice x 1 min x 3 sets

B2. 5 Strict or 3 negative pull ups w/ 10 sec decent x 3 sets

WOD

5 rounds 

10 Cal Row

5 Hang Power Cleans (115/75)

5 Thrusters (115/75)

Performance- 

A. Squat Clean + jerk x (3+1) x 2 sets @ 65%, x 2 sets @ 75%+

B. 5 min AMRAP

20 DU's

8 CTB pull-ups 

WOD

5 rounds

15 cal Row

5 Hang Power Cleans (155/85)

5 thrusters (155/85)

Zone

6 min AMRAP

5 one arm DB presses Right

5 box jumps

5 one arm DB presses left

5 burpees 

3 min Rest

6 min AMRAP

5 push ups

10 air squats

10 tuck ups 

3 min rest

6 min AMRAP

10 plate OH walking lunges 

10 KB Swings

3 min rest

6 min AMRAP

5 DB snatches right

30 single unders

5 DB snatches left

10 ab mat sit ups 

Friday 7/10

Fitness

Strength:

A. Hang power snatch with no foot movement, focusing on full extension in pull and dipping under for the catch- build to heavy single in 12 minutes 

Wod:

5 rounds for time 

3 hang power snatch @80% of A 

15 hr push ups 

Performance

Strength:

A. Snatch - Build to max in 12 minutes 

Wod:

5 rounds for time: 

3 power snatch at 80% of A

20 hr push ups 

The Zone 

Skill

A1. TGU- 3 reps per arm x 4 sets 

A2. Jump rope- 50 singles x 4 sets 

A3. Medball sit ups- 20 reps x 4 sets 

Wod

2 minute amrap burpees 

1 minute amrap cal ab 

30 second amrap goblet squats 

Rest 2 minutes 

X 3 rounds 

Thursday 7/9

Fitness

Strength:

A1. Db lateral box step ups 

10 reps/leg x 3 sets 

A2. Single leg kb deadlifts 

10 reps/ leg x 3 sets 

A3. Db bent over rows 

8 reps/ arm x 3 sets

Wod:

3 rounds 

400 meter run 

15 box jumps with step down (24/20)

9 shoulder to ovhd (85/55)

Performance

Strength:

A1. Db lateral box step ups 

10 reps/leg x 3 sets 

A2. Single leg kb deadlifts 

10 reps/ leg x 3 sets 

A3. Db bent over rows 

8 reps/ arm x 3 sets

Wod:

3 rounds 

400 meter run 

15 box jumps (24/20) 

9 shoulder to Ovhd (115/75) 

Wednesday 7/8

Fitness

Strength:

A. Hang Squat Clean- build to tough triple in 12 minutes 

If max triple is found before 12 minute mark, go down to 80% and work on form 

Wod:

14 minute amrap 

30 cal row 

20 tuck ups 

10 hang clean and jerk (95/65) 

Performance

Strength:

A. Clean- build to max (any form, squat or power) in 12 minutes 

If max is found before 12 minute mark, go down to 80% and work on form

Wod:

14 minute amrap 

30 cal ab 

20 toe to bars

10 clean and jerk (135/85) 

The Zone 

Skill- 

A1. Db walking lunges 

24 reps x 4 sets 

A2. Abmat sit ups 

30 reps x 4 sets 

A3. Wall balls 

15 reps x 4 sets 

15 minute amrap 

20 cal ab 

20 cal row 

20 kb swings 

Tuesday 7/7

Fitness

Strength:

A. Strict Press + Push Press + push Jerk (3+2+1) x 5 sets building each set with perfect form 

Wod:

9 minute amrap 

15 kb swings (53/35)

15 thrusters (75/45)

15 Tuck ups 

Performance

Strength:

A.  strict press - build to max in 4 sets 

B. Push press- build to max in 3 sets 

C. Push Jerk- build to max in 2 sets 

Wod:

9 minute amrap 

15 kb swings (70/53)

15 thrusters (95/65)

15 v-ups 

Monday 7/6

Fitness

Strength:

A. Back Squat - build to tough single in 12 minutes 

B1. DBU skill work - 1 min. amrap x 3 sets 

Wod:

14 minute amrap 

20 cal row 

20 burpees 

20 wall balls 

Performance

Strength:

A. Back Squat- Build to tough single in 12 minutes 

B. DBU- in 3 attempts find max ub  

Wod:

14 minute amrap 

20 pull ups  

20 burpees 

20 wall balls 

The Zone 

Skill- 

A1. Tuck ups - 25 reps x 3 sets 

A2. single leg kb deadlift- 10/leg x 3 sets 

A3. elevated ring rows- 5 reps w/ 3 sec. descent x 3 sets 

B. 2 minute amrap HR push ups 

wod:

12 minute amrap 

200 meter run 

12 burpees 

12 kb swings 

12 air squats 

Saturday 7/4

REMINDER- We are CLOSED tomorrow, 7/5. Enjoy the holiday weekend and rest up! See everyone Monday!

Friday 7/3

4th of July weekend Schedule-

Friday - regular schedule

Saturday - 9am ONLY

Sunday - CLOSED

Fitness -

A1. OHS x 3 x 5 sets; off feel

A2. Hollow to Arch Rolls x 10 (5 each side) x 5 sets

+

For time

20 pull ups OR 40 Ring Rows

30 burpees

40 Front Squats (115/75)

Performance- 

A. EMOM x 10 min

Even - 3 OHS @ 70%

Odd - 3 MU's or 5 ring dips

+

For Time

40 pull ups

40 bar facing burpees 

40 front squats (155/105)

Thursday 7/2

Weekend Schedule-

Friday July 3: Regular schedule 

Saturday July 4: 9AM ONLY

Sunday July 5: CLOSED

Fitness-

A1. DB Strict Press x 5 x 4 sets

A2. DB/KB Walking Lunges x 20 steps x 4 sets

A3. Plank tuck ups on medball x 20 x 4 sets

+

21-15-9

Deadlifts (185/105)

400 m Run

Performance-

A1. DB Strict Press x 5 x 4 sets

A2. KB OH Walking lunges x 20 steps x 4 sets

A3. L-Sit Hold x 45 sec x 4 sets

+

21-15-9

Deadlifts (225/155)

400 m Run