(910) 579-9348

November 13, 2019

Wednesday Schedule:

6am/815am/9am/630pm WOD

530pm WODFATHERS WOD

 


AMRAP 20 for CFE EXPRESS:
15 Wallballs
75 Single Unders
15 Push Ups
75 Single Unders                                                                                     15 Sit-Ups””

“Thruster
Build to a Heavy Set of 3“Tailspin”
AMRAP 14:
15 Thrusters (95/65)
45 Single Unders
15 Pull-ups
45 Single Unders”

“Thruster
Build to a Heavy Set of 3“Tailspin”
AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Pull-ups
30 Double Unders”


November 12, 2019

““50 First Dates”
Teams of 2, AMRAP 20
50/35 Calorie Row
50 Dumbbell Snatches
50/35 Calorie Row
50 Dumbbell Hang Clean and Jerks  “

““50 First Dates”
Teams of 2, AMRAP 20
50/35 Calorie Row
50 Dumbbell Snatches (35/25)
50/35 Calorie Row
50 Dumbbell Hang Clean and Jerks (35/25) “

““50 First Dates”
Teams of 2, AMRAP 20
50/35 Calorie Row
50 Dumbbell Snatches (50/35)
50/35 Calorie Row
50 Dumbbell Hang Clean and Jerks (50/35) “




November 8, 2019

Friday Schedule:

6am/8am/9am WOD

Open Gym 430 to 630pm

Push Press
Build to a Heavy Set of 5
“Bar Rescue”
5 Rounds:
21 Deadlifts
12 Push Presses”


Push Press
Build to a Heavy Set of 5
“Bar Rescue”
5 Rounds:
21 Deadlifts(65/95)
12 Push Presses (65/95)”

“Push Press
Build to a Heavy Set of 5
“Bar Rescue”
5 Rounds:
21 Deadlifts(85/115)
12 Push Presses(85/115)”


November 7, 2019

Thursdays Schedule:

6am/9am WOD

8am SPIN

Open Gym 530 to 7pm

 

““Arm Swing”
21-18-15-12-9:
Kettlebell Swings
200 Meter Run
Goblet Front Squats
200 Meter Run   “

““Arm Swing”
21-18-15-12-9:
Kettlebell Swings (53/35)
200 Meter Run
Goblet Front Squats (53/35)
200 Meter Run   “

““Arm Swing”
21-18-15-12-9:
Kettlebell Swings (53/35)
200 Meter Run
Goblet Front Squats (53/35)
200 Meter Run   “