WOD

SUNDAY 9.23.2018 WOD

10min EMOM
5-pull ups
15- KB swings

Rest 3 min

10 min EMOM
8 wallballs 20/14
8 burpees

Rest 3 min

10 min EMOM
10 T2B
20 DU

Or

OLYMPIC WOD

Part 1:
Clean pulls w/ 2 sec pause @knee:

6@60%
5@70%
3×5@80%

Part 2 (for the remaining class time)

1- clean panda pull
1- full clean
Work to a heavy set.

SATURDAY 9.22.2018 STAMFORD STRONG

5 sets
Sandbag oh press for flow
Dumbbell curls TYQ
Sandbag squats x 10 reps
Rest :45

4 sets
Conventional deadlifts x 10 reps
1 set
Conventional deadlift 12-16 reps

2 sets
Rope pull TYQ
Sandbag toss x 3 reps
No rest

:60 Max sandbag clean and jerk
Rest 2 min
:60 Max sandbag clean and jerk
Rest 2 min
:60 Max sandbag clean and jerk

SATURDAY 9.22.2018 WOD

Bring your friends and family and join us for our Meet & Greet tomorrow with our new owner, Nick, and the CFS Staff.
8am Free Class
9am Owner talk with Nick
930am Free Class
1030 Free Class

“WHAT’S FOR DINNER” 45 Min Cap

8 Rds ( W/ A PARTNER BREAK IT UP HOWEVER YOU SEE FIT)

31 Air Squats
20 Deadlifts 225/155
18 Cal Row
12 Bench Press 185/125
3 Power Cleans 225/155

Modify
Lighter Or Trap Bar
Lighter Or DB Floor Press
Lighter

FRIDAY 9.21.2018 WOD

PART 1

Every :90 Sec For 8 Sets (From Rack)

1 Front Squat + 2 Split Or Push Jerks

PART 2

“NATE”

20 Min AMRAP
2 Ring Muscle Ups
4 Handstand Push-Ups
8 Kettlebell Swings 70/54

Modify
Bar MU Or 8 Pull-Ups/C2B Or 10 Ring Row
2x Hand Release Push-Ups
53/35 Or Russian Swing

THURSDAY 9.20.2018 STAMFORD STRONG

3 sets
10 sandbag squats
5 sandbag front squats
3 sandbag push press

2 sets
Push-ups TYQ
100 ft right arm farmer carry
Push-ups TYQ
100 ft left arm farmer carry

1 set
Heavy farmer carry for max distance

3 sets
Ab wheel x 5 reps
Box jumps x 5 reps

THURSDAY 9.20.2018 WOD

8 Min EMOM
3 Speed Sumo Deadlifts

3 RNFT
6 Clean High Pulls
8 RM Floor Press
20 Chest Supported Back Flys

3 RNFT
100 Ft Yoke Carry Or Barbell Carry
12 Banded Barbell Row
20 Med Ball Tuck + V-Up

Or

3 Rounds
500 M Row
50 Air Squats
50 Weighted Sit Ups

WEDNESDAY 9.19.2018 WOD

PART 1

4-5 Rounds
1 Rep Back Squat (90+ %) Not 1 Rep Max
8 Behind The Neck Pull-Ups Or Pull Downs
2 R/L Barbell TGU (Add Weight)

PART 2

“SODA POP”

3 RDS
400 M Run
30 Alt Front Rack Reverse Lunge 50/35
20 Alt Renegade Row
10 Dual DB Alt Split Jerks

*Modify
400 M Row
35/20
10 R/L

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Address:

75 Selleck Street, Stamford, CT 06902

Phone Number: