Weekly Training | 4/20/15 – 4/26/15

Congrats to all of the competitors in The Festivus Games at CF RVC. What a great showing we had! You have all been making amazing gains in the gym, and it shows. Continue the strong work. A quick reminder that Monday, 4/20, is the last day to order new TFCF Apparel from the online store. Follow this link https://championschoice.tuosystems.com/stores/thefortcrossfit2015 . Also, don’t forget this Saturday, 4/25, is Bring a Friend Day! It will be a fun morning and a great opportunity for your friends and family to experience The Fort. If your friend signs up for a membership and mentions your name, you get 1 month FREE!

Here’s your weekly training. Let’s do it!

Monday
A. Bat Wings
5 x 10 seconds
Heavy

B. Push Press
4 x 2
2RM

C. Upper Body Vertical Pull
*4 Sets. 1-2 Min Rest
1) Strict Pull Up AMRAP
2) Negatives x 4-6
*2 second Hold at Top
*2 second descent
3) Ring Row
4 x 12-15
*2 second Hold at Top
*2 second descent

D. AMRAP 15
20/15 Cal Bike/Row
10 Lateral Bar Burpees
5 Hang Power Cleans
3 Shoulder To Overhead
*Weight  115/75

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Tuesday
A. Midline
Side Bridge Right x :40 Sec
Side Bridge Left x :40 Sec
Inchworm x 12
Up Down x 12
x 2

B. Skills
1) Practice HS Hold
*1 Arm, Shift weight

2) Pull Up or Muscle Up
*Strict, Kip

C. EMOM 20
5 Pull Up
5 HSPU
*Make the Range Of Motion (ROM) greater
*Challenge the “skill” Strict-Kip-BFK-Muscle Up, etc

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Wednesday
A. DB Row
4 x 12
3 Second Descent
*Use same weight as last week

Barbell Complex
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Over Head
3 Working Sets. Heavy as Form Allows.

Bike Interval
5 Sets
15/10 Calories at 100%
2:30 Rest between
“Get comfortable being uncomfortable”

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Thursday
Make Up/Recovery

"There is nothing in the world so irresistibly contagious as laughter and good humor." ~Charles Dickens

“There is nothing in the world so irresistibly contagious as laughter and good humor.”
~Charles Dickens

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Friday
Back Squat
4 x 2 RM
Build to A 2RM

Good Morning
3 x 20
*Use a light barbell or band

AMRAP 12
10 Pull Ups
10 Front Squats (115/75)

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Saturday
Bring A Friend Day! Are you bringing a friend?

WOD to be Announced!

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Sunday
Make Up/Recovery

Weekly Training | WODs 4/13/15 – 4/19/15
Upcoming Events:
1) Saturday April 18th – Festivus Games at CrossFit RVC. NO OPEN GYM.
2) Saturday April 25th – Bring a Friend Day. Please sign up at the front desk!
3) New Apparel Orders are due by April 20th. Follow this link to order…https://championschoice.tuosystems.com/stores/thefortcrossfit2015
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Monday
A. Bat Wings
5 x 15 sec
Heavy as Possible
B. Push Press
4 x 4
Build to A Heavy 4
C. Upper Body Pull
4 Sets
1-2 min Rest between
1. Strict Pull Up x AMRAP (1-3 more reps!)
2. Negative Pull Up x 5
3. Ring Row x 15
*Tempo of 3 seconds DOWN with 2 & 3
D. AMRAP 15
3 Power Cleans (165/100)
6 Push Ups
9 TTB
12/7 Calorie Bike/Row
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Char in her happy place! Maybe...

Char in her happy place! Maybe…

Tuesday
A. Midline 
Inchworm x 10
Up Down x 10
Side Bridge R+L Hold :30 sec
x 3 Sets
B. Skill Development
Handstand (Wall, Free, Walking)
Pull Up (Kip, BFK, Muscle Up)
C. EMOM 22
Even: 3-5 Pull Ups
Odd: 3-5 HSPU
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Wednesday
A. DB Row 
4 x 12 Reps
*3 second descent
B. Barbell Complex
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overhead (S2OH)
3 Sets. Climbing.
C. 10 Sets 
10/7 Calorie Assault Bike
Rest 2 Minutes Between
All Out with Each Effort
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Thursday
Make Up or Recovery
#TBT Dana and Jameson

#TBT Dana and Jameson

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Friday
Group: Squat Prep 
Foot On Box + Movement
 A. Back Squat 4×4
Build from last week’s 6
B. Good Morning 
3 x 20
Use band or light bar
Control the descent, Explode up!
C. AMRAP 16
500m Row
25 Wall Balls
10 Pull Ups
**Watch this Mobility WOD video for improved squatting and wall balls
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Saturday
Festivus Games at RVC
**9am Class Only **No Open Gym today**
A. CJ Complex “Hulk Salad” 
2 Power Cleans
2 Front Squats
2 Shoulder To Overhead
Build to A Heavy Set
B. 5 Rounds For Time
Run 200m
20 Burpees
20 KBS (53/35)
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Sunday
Make Up or Recovery
Sunday | 4/12/15

It’s going to be a beautiful day out there! Start your day at The Fort.

Sunday is a great day for making up a WOD you missed during the week! Also, a great time for some active recovery and mobility work. 

Tulips

Starting to feel more like Spring! I smell…running!