The CFI New Decade Warm Up Party has been reschedule to Saturday, February 29. RSVP on Facebook.


AMRAP 5:
50/35 Calorie Assault Bike
Max Power Snatches 95/65

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Assault Bike
Max Power Clean and Jerks 95/65

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Assault Bike
Max Thrusters 95/65

The CFI New Decade Warm Up Party has been reschedule to Saturday, February 29. RSVP on Facebook.


Fortitude

Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

The CFI New Decade Warm Up Party has been reschedule to Saturday, February 29. RSVP on Facebook.


3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

The CFI New Decade Warm Up Party has been reschedule to Saturday, February 29. RSVP on Facebook.

Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

* Teammates can split up the reps however they see fit

The CFI New Decade Warm Up Party has been reschedule to Saturday, February 29. RSVP on Facebook.


Build to a Heavy Complex:
1 Power Clean
1 Front Squat
1 Push Jerk

AMRAP 3:
Macho Man 135/95 (M 105/75)

 Rest 3 Minutes

AMRAP 3:
Macho Man 155/105 (M 125/85)

Rest 3 Minutes

AMRAP 3:
Macho Man 185/135 (M 145/105)

1 “Macho Man” complex is:
        3 Power Cleans
        3 Front Squats
        3 Push Jerks

The CFI New Decade Warm Up Party has been reschedule to Saturday, February 29. RSVP on Facebook.


AMRAP 20:
100′ Walking Lunge
15 Slam Balls (30/20)
200m Run
1 Rope Climb (add 1 rope climb each round)

The CFI New Decade Warm Up Party has been reschedule to Saturday, February 29. RSVP on Facebook.


2 Rounds for time:
20 Push Presses 115/85 (M 95/75)
30 Single Alternating Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

Box: 24/20
Dumbbell: 50/35

The CFI New Decade Warm Up Party has been reschedule to Saturday, February 29. RSVP on Facebook.


Deadlift (Build to a heavy set of 5)

AMRAP 13:
60/45 Calorie Assault Bike

Directly Into…

5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders

Presidents Day (2/17) hours: 5am, 6am, 9:30am, noon and 5:15pm.

The CFI New Decade Warm Up Party has been reschedule to Saturday, February 29. RSVP on Facebook.


EMOM x 7 Minutes
1 Hang Power Snatch + 1 Overhead Squat

Build to todays heavy complex

5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

Presidents Day (2/17) hours: 5am, 6am, 9:30am, noon and 5:15pm.

The CFI New Decade Warm Up Party has been reschedule to Saturday, February 29. RSVP on Facebook.


Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (225/155)

No Rest Between Rounds