Monday 09302013

The new CFP!
The new CFP!


A.  EMOM – 10 Mins 

Even – 5 x BB Push Presses 

Odd – 10 x Russian Swings 

B.  Scaled Fran 

21 – 15 – 9 




A.  EMOM – 10 Mins 

1 x Snatch – 80%-90%  

B.  Fran 

21 – 15 – 9 

Thrusters @ 95lb/65lb 



A.  EMOM – 10 Mins 

Even – 3 – 5 x Reps Goat BB Movement @ 65% 

Odd – 3 – 5 x Reps Goat Gymnastic Movement 


21 – 15 – 9 

Goat BB Movement @ 55% 

Goat Gymnastic Movement 

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18 Responses
  1. Sara Jech

    A. 85, 95, 95, 95, 95, 100, 100, 100, 100, failed my last 2 attempts at 100

    B. 5:52…..
    @ 65lbs
    2nd and 3rd Round went to red band to be sure to get that chin above the bar… (per Matt’s orders)!! 🙂

  2. Jessi A

    A. first 2 rounds at 55, rest of rounds at 60
    B.6:36 @45 used black and red bands for pull-ups….really need to work on pull-ups, but arms were shot after Fran, so maybe tomorrow. 😉
    LOVE LOVE LOVE the new gym!!!! Our coaches did an amazing job putting that place together!

  3. Nicole Chovan

    A. EMOM-10 minutes Even- 2 Hang cleans at 140 for 4 sets, last set at 150. Odd-2 muscle ups. Felt good. Probably would have tried to do all my hang cleans at 150…but those clips are tough to get off! Muscle ups felt great today!
    B. 21-15-9 of T2B and push jerks at 85. T2B were slow. Did them strict, cant get that dang kip! Finished in 5:52.

    Did some more EMOM with double unders and thrusters, and that fancy ski thing. Not too bad! Double unders are getting better slowly anyways! 🙂

  4. Keith

    A: 75#
    B: 65#
    Completed, but went into OT to do it. Skimped on a couple of the pullups (used a red and blue band) – just couldn’t get above the bar.

  5. Marcy

    A. 35#; 35; 35; 45#; 45; 45; 50#; 50, 50, 50
    B. 35# 21-15-9
    skinny green+skinny red banded pull-up 21-15-9…so excited I finally have kipping pull-ups! 🙂 They were actually kinda fun!
    And yes…LOVE the new place!!! Can’t wait for John to see it!

  6. JennF

    A. 85-85-85-85-85-85-85-90-90-90 Felt great, I like the new women’s bars!
    B. 7:36 @ 65# started with red and then went to blue band– slow pull ups in the beginning.

    Great atmosphere tonight!! Love the gym except for the “inevitable speeding ticket” I will get soon… to get there on time.

  7. Carrie

    A. 85# all rounds. Weight felt fine but really wanted to work on getting lower.
    B. 5:52. 55# thin green band. Never wrote down my time before.
    Can’t wait to hang out at the lounge area!

  8. Susan Kian

    Love the new gym.

    Emom snatch upto 115. The weight felt easy even with the new narrow grip. Still trying to perfect the technique before I move weight up.

    Fran rx: took my time and kept it at an easy pace. I can tell I haven’t done pull-ups in a while. 7:20

    Tons of mobility….which I will be doing all week.

  9. Staci Vinz

    Fitness: ( testing out the shoulder)
    PP @ 95#
    RKBS @ 1 pood

    B. 21-15-9
    Squat cleans @ 65#
    Pull ups
    Definitely had a case of the Mondays and was nervous to try out my shoulder. LOVE the new space!!!

  10. Laura S

    A. 55#, probably could have gone heavier
    B. Thrusters @ 35# with wood plates, jumping pull-ups = 5:51
    Love the new space!!

  11. Clara

    A. Kept the snatches pretty light since I haven’t done them in a while. Worked up to 65#.
    B. Fran @35# with kipping 21, red band 15-9
    Exciting new gym!

  12. Cory L

    A. 65lbs and limited ROM (less depth on squat and watched out for hip hyperextension)
    B. 45lbs and jumping pull-ups – 4:50. Avoided much depth to the squat on the thrusters. I think next time I’ll do banded pull-ups for sure.

    Very nice new gym. Awesome to work out there, even when the class is humongous!