Today is the CFBT BBQ at Karee & Luke Miller’s house!  4pm till ??  campfire!  Please remember to bring your own chairs and drinks! 

Also, Coach Tom and Karee and doing their strongman training at the box this moring at 9:00 am….anyone wanting to use the box for an open gym wod….come on in!!!

Warm up:
500 m row

Bear Complex: 4 rounds (perform 1 rep of each movement…repeat 5 times = 1 round).  Increase weight each round.

power clean
front squat
push press
back squat
btn push press

Work out of the Day:

Power cleans
1-1-1-1-1-1-1

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Warm up:
500 m row
10 pass throughs
10 iron cross
10 scorpion
10 walking lunges
10 toes to bar
10 butt kicks
10 power skips
10 figure 4s
10 inch worms

Jack recovering from one tough WOD!

Work out of the Day:  Deck of cards!

Each person will get their own deck of cards.  Each suit represents a different movement and the number on the card tells you how many reps of that movement to complete.  The suits/movements are:

Spades: Burpees
Hearts: KB/DB swings
Clubs: Sit ups
Diamonds: Mountain climbers (ea leg=1/2 rep)
Aces: 200 m run
Jokers: 50 jumping jacks

(ex: you turn over the 10 of hearts…you owe 10 KB/DB swings).  Flip up one card at a time until you have gone through the WHOLE deck.  This WOD is for time.

Warm-up:
3 Rounds
10 Burpees
10 Split Lunges
10 Archer Rows
10 Box Jumps
+ Hip Prep

Sport
Max Height Weighted Box Jump

Workout of the Day:

AMRAP in 15 Minutes

30 Double Unders
10 Pullups
15 Wall Balls

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Warm-up:
3 rounds
10 Jumping Jacks
10 Seal Jacks
High Knee Skip
High Knee Run
High Knee Tuck
Straight Leg March
Figure 4
Backward Skip
10 Inch Worms
+ Shoulder Prep

Skill:
Power Snatch

Workout of the Day:
5 Rounds

30 Pushups
15 Hang Power Snatch (115/80)

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Warm-up:
500m Run
3 Rounds
10 Pushups
10 Squats
10 Pullups
10 Situps
10 Dips
10 Hip Extensions

Live Openly.  Love deeply.  Make a difference today- Brendon Bruchard

Workout of the Day:

Row:
1 minute on/ 1 minute off
1 minute on/ :50 sec off
1 minute on/ :40 sec off
1 minute on/ :30 sec off
1 minute on/ :20 sec off
1 minute on/ :10 sec off
Then back up the sequence starting at 1 minute on/ :10 sec off

***score is total calories***

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Warm-up:
500m Run
3 Rounds
7 OHS
7 Pullups
7 DB Bentover Row
7 Pass Throughs
7 Barbell Russian Twists
+ Hip Prep

Workout of the Day:

4 Rounds for time of:

10 OHS (115/80)
15 KB Swings
20 Toes to Bar

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