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Tag → Lunges

Saturday 08/09/14 Posted by admin on August 8, 2014 • No comments

Run 1000m alternating every 200m

Then 3 Rounds
20 Burpees
40 Goblet Squats
60 KB Swings
80 Lunges
100 Flutter Kicks (each)

Run 1000m alternating every 200m

Reps are split in half, one partner works while the other rests.

30:00 cut-off for class.


Saturday 06/07/14 Posted by admin on June 6, 2014 • No comments

In teams of 2
5 Minutes Max Burpees

Rest 3 minutes,

then FGB Style, 1:00 each movement, 5x thru
Squat Jumps
DB Push Press
HR Push-Ups

-1 partner working at a time, both work in that minute to add to total reps per movement

Saturday 05/31/14 Posted by admin on May 30, 2014 • No comments

Teams of 2:
60 DB Snatch
200m run (together)
60 Lunges
200m run (together)
60 Russian Twists
200m run (together)
60 Burpees
200m run (together)
-total reps each
-while one person works, the other holds a plank
-25:00 cut-off

Saturday 03/29/14 Posted by admin on March 28, 2014 • No comments

Within 20 min:
Run 200m with partner
AMRAP – one partner working at a time
5 HR Push-Ups
10 Lunges
20 Hollow Rocks
(Stop every 4 minutes to run 200m w partner then continue with AMRAP)


Saturday 03/15/14 Posted by admin on March 14, 2014 • No comments

In teams of 4, complete 4 rounds “relay style”
400m Run
10 DB Snatch (5 each arm)
20 Lunges
30 Sit-Ups
40 Double Unders

** In relay style, the next team member cannot start until the team member immediately in front clears the station. The first team member cannot start the next round until the last team member finishes the prior round.
** 30 minute cut-off.
** Sub 100 singles for 40 doubles.


Thursday 02/27/14 Posted by admin on February 26, 2014 • No comments

A. Ring Dips 10-10-10-10-10
-scale up weighted

B. “Death by Curtis P”
Curtis P=1 Power Clean, 2 Lunges, 1 Push Press

Minute : 1 Curtis P
Minute 2: 1 Curtis P + 1 Curtis P
Minute 3: 1 Curtis P + 1 Curtis P + 1 Curtis P

….continue up the ladder until you cannot complete those Curtis P’s in the minute

-Lunges in place, forward or reverse

2012 CF Open


Saturday 02/22/14 Posted by admin on February 21, 2014 • No comments

In Teams of 2:

While Partner A runs 400m, Partner B completes AMRAP, then switch:
KB Swings

Ex: Shannon runs a 400m while Bevin completes AMRAP Wall-Balls, when Shannon returns, Bevin will run a 400m and Shannon will complete AMRAP Wall-Balls…