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Halloween Murph!

Hallween at CFI has been unforgettable. Who's winning this year's Halloween Costume Contest!?

Hallween at CFI is unforgettable. Who’s winning this year’s Halloween Costume Contest!?

Come to any regularly scheduled class today dressed in costume! Working out in costume is optional. Best costume wins $100!

Friday’s WOD

“Murph”

For Time: 50 Min Cap

  • 1 Mile Run
  • 100 Pull-ups*
  • 200 Push-ups*
  • 300 Squats*
  • 1 mile Run

*You can partition the reps in the middle. We recommend 20 rounds of 5/10/15.

A) 1/2 Murph, B) 1/4 Murph, C) Scaled Pull-ups, D) Scaled Push-ups

or

Partner “Murph”

For Time

  • 1 Mile Run (8 x 200m intervals)
  • 100 Pull-ups*
  • 200 Push-ups*
  • 300 Squats*
  • 1 mile Run (8 x 200m intervals)

*Partners will chip away at 20 rounds of 5/10/15. Partner A does pull-ups, B does Push-ups, A does Squats, B does pull-ups…and so on.

A) 1/2 Murph, B) 1/4 Murph, C) Scaled Pull-ups, D) Scaled Push-ups

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Push Press, Row – Thursday

Monday's cleans looked great. Keep working on that speed!

Monday’s cleans looked great. Keep working on that speed!

Thursday’s WOD

Strength

Push Press 1-1-1-1-1-1-1

Met-con

Max effort 2,000 meter row

Notes

Today’s a heavy day! Heavy days are important for building your strength. Our goal should be at least 7 reps above 75-80% of your 1-rep max, aiming to build up to a new PR by the last set!

Friday is Halloween! Come to any of our regularly scheduled Friday classes in costume! Working out in costume is optional. The best costume of the day will win a $100 gift card.

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Power Snatch, Shuttle, SDHP, Goblet Squat – Wednesday

The Twisted Sisters (Renee and Jamie) know when to push and when not to push. They do a great job listening to their bodies and scaling when necessary.

Renee and Jamie (the Twisted Sisters) do a great job listening to their bodies, knowing when to step it up and challenge themselves with something new and when to scale to stay safe and healthy.

Wednesday’s WOD

Part 1

“SQT” (CFI version)

3 rounds for time:

  • 10 power snatches (95/65)
  • 600 ft shuttle run (6 down and backs)

A) 75/55 or less, B) hang snatches

Rest 3 min

Part 2

3 rounds for time:

  • 15 sumo deadlift high-pulls (70/53)
  • 15 goblet squats

A) 53/35 or less

Two scores today! Part 1 & part 2!

 

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Diane – Tuesday

Theresa, Sara and Anthony all hit snatch PR's last Sunday!

Theresa, Sara and Anthony all hit snatch PR’s last Sunday!

Tuesday’s WOD

“Diane”

21-15-9 for time:

  • Deadlifts (225/155 lbs)
  • Handstand push-ups

A) 185/135, B) 155/115 or lower, C) Abmat Handstand Push-ups, D) stink bugs, E) Dumbbell Press

P) Partner Option: 27-24-21-18-15-12-9-6-3 for time. Partners divvy up the work however they like. One person works while the other rests. Best if done in small sets of 3 or 5!

Notes

It’s our Benchmark Workout of the Week. Make it in today to test your “Diane” time. This workout will be a sprint testing your strength and stamina. All of our 15 Benchmark workouts will test different aspects of your fitness. If your scores are improving in the majority of your benchmark workouts, we know you’re getting fitter!

Get ready for Friday! We always program a special workout for Halloween. Join us in your costume anytime on Friday for your chance to win $100 gift card!

 

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High-hang Squat Clean, Double Under, Chest-to-bar – Monday

We scale push-ups in a variety of ways to develop your strength. Mix it up and constantly push yourself to the next level, and you WILL get those push-ups!

We scale push-ups in a variety of ways to develop your strength. Mix it up and constantly push yourself to the next level, and you WILL get those push-ups!

Monday’s WOD

21 min EMOM:

  • 1st min – 2 high-hang squat cleans*
  • 2nd min – 30 sec max double unders
  • 3rd min – 6 chest-to-bar pull-ups OR 3 bar muscle-ups

Repeat cycle for 7 rounds of each exercise.

*Cleans should be 75% 1RM or higher. Try to add weight each round if possible. Build up to a 2RM.

2 scores today: Heaviest 2-rep high-hang clean and total double unders!

A) regular pull-ups, B) banded pull-ups, C) singles, D) ring rows, E) power cleans

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