THURSDAY 10.17.19
CFS PROGRAMMING METCON: 20:00 ALTERNATING EMOM: ODD = 5 DEVIL PRESSES (40#/20#) EVEN = :45 MAX CALORIE ROW
WEDNESDAY 10.16.19
COMPTRAIN CLASS PROGRAMMING METCON: "BAM BAM" TEAM WORKOUT (3 ATHLETES) 25:00 AMRAP: 10/7 CALORIE BIKE 10 MEDBALL CLEANS (20#/14#) 10...
TUESDAY 10.15.19
COMPTRAIN CLASS PROGRAMMING STRENGTH: THRUSTER BUILD TO A HEAVY SET OF 3 REPS METCON: "CHILD'S PLAY" 10 THRUSTERS (115#/85#) 20...
MONDAY 10.14.19
COMPTRAIN CLASS PROGRAMMING METCON: "POINT BREAK" 15:00 AMRAP: 5 STRICT PULL UPS 10 SINGLE DUMBBELL HANG CLEAN & JERKS (50#/35#) 15 SIT...
FRIDAY 10.11.19
CROSSFIT GAMES OPEN WORKOUT 20.1 8 GROUND-TO-OVERHEAD (95#/65#) 10 BARBELL FACING BURPEES X10 15:00 TIME CAP
THURSDAY 10.10.19
CFS PROGRAMMING METCON: 20:00 ALTERNATING EMOM EVEN MINUTES = :45 MAX CALORIE BIKE ODD MINUTES = SLED PUSH (95#/65#)
WEDNESDAY 10.9.19
COMPTRAIN CLASS PROGRAMMING METCON: "WOW AIR" 50 AIR SQUATS 400M RUN 30/24 CALORIE ROW 200 WRECK BAG RUN (50#/35#) X3
TUESDAY 10.8.19
COMPTRAIN CLASS PROGRAMMING STRENGTH: DEADLIFT BUILD TO A HEAVY SET OF 5 METCON: "DETENTION" 12:00 AMRAP: 6 STRICT HANDSTAND PUSH UPS 9...
MONDAY 10.8.19
COMPTRAIN CLASS PROGRAMMING METCON: "RUGRATS" EVERY 4:00 X 5 ROUNDS: 9 BURPEE BOX JUMP OVERS (24"/20") 15 DUMBBELL FRONT SQUATS (50#/35#)...
SATURDAY 10.5.19
COMPTRAIN CLASS PROGRAMMING METCON: "ADDERALL" 0:00 - 10:00 1 MILE RUN MAX CLEAN & JERKS (135#/95#) 10:00 - 13:00 REST 13:00 - 20:00...
