This Saturday, February 3rd, from 1:00-3:00, Jessa Lemoine will be coming to CFN for a gymnastic clinic. It will only be open to 20 athletes. The cost for the clinic will be $40 per athlete(cash, day of). This clinic will be going over the these skills: Kipping and butterfly pull-ups, Muscle-Ups(ring and bar). Therefore only athletes who are at least proficient in strict pull-ups should sign up.

Click here to sign up

Monday
Back Squat – Heavy 5, -15% x max reps

ALPHA
“17.1(ish)”
AMRAP 14
DB Snatch@50/35
10 burpees over box@1:00, 3:00, 6:00, 10:00

*If you hit 150 reps before 14 min complete burpee box jump overs till time is up
**Burpees over box and snatches are open standard

Bravo
“17.1(ish)”

AMRAP 14
DB Snatch@35/20
10 Burpee Step over@1:00, 3:00, 6:00, 10:00

*Snatches are open standard

Extra
DB Bench Rows – 10-10-10
Single Leg DL – 8-10 x 3

Tuesday
Alpha
“Triple Beam”

21-15-9
Bike Cals
Chest to Bar Pull-Ups

21-15-9
Row Cals
Double KB Front Squats@53/35
Toes To Bar

100-80-60
Dubs
12-9-6
Bar Muscle-Ups

Bravo
“Triple Beam”

21-15-9
Bike Cals
Pull-Ups

21-15-9
Row Cals
DB Goblet Squats@50/30
Hanging Knee Tucks

200-160-120
Single Unders
12-9-6
Ring Rows

Wednesday
Teams of 3 for max meters
12 min Ski(switch each min)
12 min Bike(switch each min)
12 min Row(switch each min)

There will be a 2 min transition between each 12 min. Damper settings should be on the lower end on the ergs.

Thursday 
“Rosebud”
5 Rounds
Sled Push 100′(45/25 added)
Sandbag Carry 100′(choose your weight)
2 Rope Climbs or rope sled pull 50′

Rest at least 2 min between efforts

Extra
Powell raises – 10-10-10
Banded Pallof press – 10-10-10

Friday
Alpha
“Open WOD 16.5”
21-18-15-12-9-6-3
Thrusters@95
Burpees over bar

Bravo
“Open WOD 16.5”
21-18-15-12-9-6-3
Thrusters@65/45
Burpees over bar

Charlie
21-18-15-12-9-6-3
Wall Balls
Burpees