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Friday 230505 Rings + AMRAP 12

Rod and Dr Jo nail the “core to extremity” principle during some DBs snatches

Workout of the day:
10 minutes of Ring skill development
(Skin the cats and muscle ups)
6 C2B Pull-up
9 Up Down Box Jump Overs (24/20”)
30 Double Unders
Post total completed rounds + reps and any scaling

Thursday 230504 E4M: Cal Row + Max Squat Clean

Front Rack weighted step-ups at a recent Saturday. Dr Jason started the weekend off right!

Every 4 minutes for 5 rounds:
20/15 calorie row
Max rep squat clean (60/45kg) to the :90 mark
Post total squat cleans completed and any scaling

Wednesday 230503 Push Jerk + GHD

Gisela continues to work on her overhead pressing positioning. Nice work!

Every 5 minutes for 5 rounds:
5 Push Jerks (to a new 5RM!)
15 Scott-ups (20/15kg plate) or GHD Sit-ups
Post all loading
Post new 5RM to the PR board!

Tuesday 230502 21-15-9 DBS + Burpee

Welcome to the all out sprint for the week!! Work up to a DB loading that is heavy for you and then methodically chip away at the set of 21. Try to unbroken, but under control, not rushing. Transition quickly and again, be controlled on the set of 21 burpees. When you get to the round of 15, turn on the jets because it’s already nearly halfway over! This should be uncomfortable from the get go, but it’ll be over quickly! Go heavy, move efficiently, and have fun.

Bryce rows with power while Brendan drives his DB overhead

21-15-9 reps for time:
Alt DB Snatch (70/50#)
Post finish time and any scaling

Monday 230501 3 RFT: Run, Lunge, HSPU

Congrats to our interns, Lacey and Paula, on graduating from Pepperdine University with degrees and Sports Medicine! We are proud of you and thankful to have you at The Hut! Now, get in to celebrate with this 3 rounder 😉



Mobility at The Hut at 6pm! There is NO ZOOM tonight

3 rounds for time:
600m Run
30 Front Rack Rev Step lunge (30/20kg)
15 Handstand Pushups
Post finish time and any scaling

Friday 230428 Clean and Jerk EMOM

Nico, Eric, and Laura chip their way through “Angie”!

EMOM 20:
2 Clean and Jerks (70-75% 1RM)
Post load used and any scaling

Thursday 230427 Angie

CFM says goodbye to Mr. Biggz with sad hearts and many fond memories. He was a regular part of the group classes for over 10 years. He was CF instagram famous and was always the inspiration for much needed “rest days” as Jo would call them. Your CFM family loves you, Dr Jo.

For time complete:
100 pull-ups
100 push ups
100 sit-ups
100 squats

Tuesday 230425 AMRAP 15

As many rounds as possible in 15 minutes of:

250m row
20 SA DB Hang Snatch (50/35#)
20 Abmat Sit-ups
Post number of rounds + reps and any scaling

Saturday 230422

Classes this Saturday at 8:00 and 9:00am! Sign up in advance on MindBody and get the weekend off  to a sweaty start!

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