Friday 11/21/2014 PERFORMANCE GROUP

Main – Performance Group

Ahead of a grand jury’s decision on whether to indict a police officer in the killing of Michael Brown, Missouri has both called in the National Guard and diminished the role of the Ferguson Police Department.

Missouri Gov. Jay Nixon declared a state of emergency Monday as a precaution, he said, in the event of unrest or violence.

It appears at least 3 of our members at CFB will have to spend time in Ferguson, with the anticipation of what the violence could potentially be like. Chad Heil, his wife Danielle and Kevin Morris and their families need your prayers as they will be called to duty. Let’s dedicate Friday’s WOD to them!!! If you see them shake their hands, give em a hug and thank them for the service they provide to keep our streets at home and in this great state, safe.

Metcon (Weight)

every 2 mins for 12 mins

2 rounds

2 deadlifts

2 power cleans

2 jerks

Metcon (Time)

In teams of 2 alternate whole rounds to complete 10 each of:

3 ground to overhead anyway 135/95

3 burpee pullups

THIS IS A SPRINT!!!!

Friday 11/21/2014 GROUP WOD

Main – Group WOD

Ahead of a grand jury’s decision on whether to indict a police officer in the killing of Michael Brown, Missouri has both called in the National Guard and diminished the role of the Ferguson Police Department.

Missouri Gov. Jay Nixon declared a state of emergency Monday as a precaution, he said, in the event of unrest or violence.

It appears at least 3 of our members at CFB will have to spend time in Ferguson, with the anticipation of what the violence could potentially be like. Chad Heil, his wife Danielle and Kevin Morris and their families need your prayers as they will be called to duty. Let’s dedicate Friday’s WOD to them!!! If you see them shake their hands, give em a hug and thank them for the service they provide to keep our streets at home and in this great state, safe.

Metcon (No Measure)

Four sets of:

Deadlift x 6 reps

Rest 60 seconds

Kneeling Kettlebell Halos x 5 reps to each direction

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

Metcon (Time)

In teams of two or three, alternate to complete 10 sets each of:

6 Heavy Kettlebell Swings

3 Burpee Pull-Ups

This is only 9 reps around so this is a SPRINT!!!

Friday 11/21/2014 COMPETITOR WOD

Main – Competitor Group

Ahead of a grand jury’s decision on whether to indict a police officer in the killing of Michael Brown, Missouri has both called in the National Guard and diminished the role of the Ferguson Police Department.

Missouri Gov. Jay Nixon declared a state of emergency Monday as a precaution, he said, in the event of unrest or violence.

It appears at least 3 of our members at CFB will have to spend time in Ferguson, with the anticipation of what the violence could potentially be like. Chad Heil, his wife Danielle and Kevin Morris and their families need your prayers as they will be called to duty. Let’s dedicate Friday’s WOD to them!!! If you see them shake their hands, give em a hug and thank them for the service they provide to keep our streets at home and in this great state, safe.

Metcon (AMRAP – Rounds and Reps)

4 minute AMRAP

3 Ring Muscle Ups

7 Wall Balls 20/14

rest 2 minutes

4 minute AMRAP

3 Hang Power Snatch 115/75

7 HSPU

rest 2 minutes

Metcon (Weight)

6 minutes for max load

1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

Metcon (Time)

3 rounds for time

50 Double unders

100 ft Prowler Push, 150% of bodyweight

25 Med ball Squat Jumps, 20/14 – Bear hug the ball, squat to below parallel, then quickly stand up and jump off the ground.

Rest 1 minute between Rounds

Thursday 11/20/2014

Main – Group WOD

Few announcements Ya’ll:

This Saturday November 22 from 9-12 we will be at Warrior Sports!! For those meeting at CFB, meet at 8:00 so you can be gone by 8:15. I know several are just going ahead of time. The address is 425 West Plainview Rd, Springfield, MO. Cannot wait!!! For those that do not want to travel to Springfield but still want to workout, Jeremy Erickson will be having the gym open from 9-11 on Saturday, and there will be a WOD on the board.

Our Holiday schedule is as follows:

Wednesday 11/26
5:30 AM, 9:00 AM and NOON-ALL EVENING CLASSES WILL BE CANCELLED

Thanksgiving Day
ALL CLASSES CANCELLED

Friday 11/28
NO CLASSES BUT WE WILL HAVE A COUPLE OF TIMES THE GYM WILL BE OPEN. AS SOON AS WE KNOW THE TIMES WE WILL SHARE

Saturday 11/29
BACK TO NORMAL!!! We will have the 9:00 and 10:00 Hero WOD

Last but not leaset SIGN UP FOR THE BRANSON TURKEY TROT!!!!! CFB needs win the “Gobbler Cup”!!!! Race starts at 8:00 and is at the Branson Landing!!! SIGNUP TODAY!!!!!!!!!

http://ozarksrunningclub.com/branson-turkey-trot/

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP

400 meter run/row

***only can row if rowers are available***

50 ft bear crawl

1:00 Plank

Tuesday 11/18/2014 GROUP


Main – Group WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Power Snatch 75/55

10 Lateral Jumps over the barbell

rest 2 minutes

Complete as many rounds and reps as possible in 4 minutes of:

10 Hang Power Cleans 95/65

20 HR Pushups

rest 2 minutes

Complete as many rounds and reps as possible in 4 minutes of:

15 Situps

30 Double Unders

Tuesday 11/18/2014 PERFORMANCE WOD


Main – Performance Group

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch 75/55

10 Burpees over the bar

rest 2 minutes

Complete as many rounds and reps as possible in 4 minutes of:

10 Hang Power Cleans 115/75

20 HR Pushups

rest 2 minutes

Complete as many rounds and reps as possible in 4 minutes of:

15 GHD Situps

30 Double Unders