Starting March 2, 2020: new programs, kiosks, workout tracking options, and shared information!
Monday, Wednesday, and Friday at 9:00am is GRIND and 12:00pm is MOVE. We’re also rolling out use of an iPad Kiosk at the front desk – from here, Athletes will check-in for classes and be able to make direct purchases from the Retail Store (Nooma, shirts, whatever!). Just know your password to access your credit card information to purchase).
Here are the two new exciting changes that will help you plan and track your workouts going forward. Each Sunday, we’ll be sharing the workouts summarized for the week – check them out below. And for those who like an app to track your workouts, introducing SugarWOD! Each day, the CF Workout of the Day will be programmed into SugarWOD and you will have the ability to log your scores. Check out this quick video below for more:
03/02/2020 Monday Workout
WORKOUT
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)
-Rest 2:00-
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)
*Renegade Row = Row L + Row R + Push-Up
(Score is Rounds + Reps)
03/03/2020 Tuesday Workout
STRENGTH
10RM Back Squat
(Score is Load)
WORKOUT
4 ROUNDS FOR TIME
75 Double Unders
15 Hang Squat Clean (95/65)
-11:00 Hard Cap-
(Score is Time)
03/04/2020 Wednesday Workout
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row
(No Measure)
WORKOUT
E2MOM x 20 MINUTES
MIN 1 & 2 – 500m Row
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
(Score is Reps)
03/05/2020 Thursday Workout
WORKOUT
20/15 Cal Bike
25 Russian KB Swing (70/53)
20 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets-
x 5 SETS
*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.
(Score is Each Set for Time)
03/06/2020 Friday Workout
STRENGTH
ON A 10:00 RUNNING CLOCK…
Build Quickly to Heavy Single Power Clean & Jerk*
*Building should take you up to or past your weight in the workout.
(Score is Load)
WORKOUT
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
*Last seen on 11/22/19
(Score is Load)
03/07/2020 Saturday Workout
PARTNER WORKOUT
IN TEAMS OF 2… FOR TIME*
100 Cal Row
100 Pull-Ups
30 Front Squat (185/125)
50 Pull-Ups
50 Cal Row
30 Front Squat
*P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way.
(Score is Time)
03/08/2020 Sunday Workout
WORKOUT
3 SETS
8 Power Snatch (95/65)
10 V-Ups or Tuck-Ups
-Rest 1:00-
2 SETS
10 Power Snatch (135/95)
15 V-Ups or Tuck-Ups
-Rest 1:00-
1 SET 12 Power Snatch (155/105)
30 V-Ups or Tuck-Ups
(Score is Total Time)
OPTIONAL STRENGTH
3×7 Bench Press (21X1)*
*After each set, perform 10-15 reps of strict “Diamond” Push-Ups. Hands placed close together in the shape of a diamond.
**Keep loading reasonable in relation to strict tempo and control. Strength can be performed pre or post workout.
(Score is Load)
