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.


Front Squat (4×3 @ 70-80% of your 1RM)

Fran (Time)21-15-9  
Thrusters, 95# / 65#  
Pull-ups

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.


On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
15/12 Calorie Assault Bike

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.


AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row

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


Bench Press (Build to a heavy set of 3)

Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

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

Hang Clean (Build to a heavy hang squat clean)

AMRAP 9:
30 Double Unders
1 Hang Squat Clean 135/95 (M 115/80)
30 Double Unders
2 Hang Squat Cleans 135/95 (M 115/80)
30 Double Unders
3 Hang Squat Cleans 135/95 (M 115/80)

Add 1 hang squat clean each round.

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

Teams of 3, for time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar

Into…

21 Burpee Box Jump Overs  (24/20)
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (185/135)

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

Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Caloirie Assault Bike
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Assault Bike
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Assault Bike

Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

Muscle Snatch (Build to a moderate set of 3)

On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
3 Power Snatches

*Athletes Build in Weight Over the 5 Rounds

Back Squat 4×3
:03 seconds on the way down, :02 second pause in the bottom on the first rep + 2 reps with no tempo

Shoot for the same weight you used last week (85-90% of your 3 Rep max)

AMRAP 12:
10 Burpees
25 Double Unders

Sorry, no Tuesday yoga tonight.

For time:

Buy-In: 15 Clusters 135/95 (M95/65)

3 Rounds:
21/15 Calorie Bike Erg
15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters 135/95 (M 95/65)