Focus Strength: Sumo Deadlift 5 x 5 reps @ 75% of 1RM conventional – 1:30 rest between sets WOD: 10 SDHP (50/35) 10 S2OH 20 Alt Fr Rack Lunge Rest 1 min 4 rounds for time (16 min cap) LAST DAY FOR HOODIE ORDERS – NEXT MON 17th JUNE ORDER FORM
What an awesome bunch of humans!!!! 4:30pm brag away – the title of “Fittest Class” is yours!!!!! Strength benchmark: 25 mins to find 1RM back Squat Finisher: 15 Back Squats (40-50% of above weight) Sprint 100m 3 rounds for time (6 min time cap)
MED MON: 29 min EMOM Mins 1 – 9: Push press x 3 reps (building) Min 10: rest/transition Mins 11 – 19: 2 rope climbs or 1 legless Min 20: rest/transition Mins 21 – 29: 7 Toes to Bar + 25 Double Unders Happy Birthday Coach Jake and Sandy for yesterday!!
Have a Blessed Easter, love each other, rest, reflect and remember the reason for the holiday… and enjoy some well earned treats!! God Bless love from FNCF Sat 20th – Normal Classes – 8am and 9:15am Mon 22nd – 9:15 am ONLY Thurs 25th (ANZAC Day) 9:15 am ONLY
8am + CLASS – INDIVIDUAL For Time – 2 mins on:1 min off (40 min time cap) 100 Wall Balls (9/6) 100/85 cal bike 100/85 cal row 100 Burpees Run 100m at the start of every 2 min work block
8am + CLASS A) INDIVIDUAL – “CHAMPION” 25 HSPU 20 Deadlift (60/40) 15 OHS (60/40) 10 Burpee Box Jump Overs (60/50) Run 800m 2 ROUNDS FOR TIME (25 min time cap) REST 5 mins TEAMS OF 3 or 4 – 8 min AMRAP’s with 2 mins rest between each AMRAP Deadball Box Overs Deadball Zercher…
Today Or 19.4 Gymnastics, 4 sets 6 Half kneel strict db shoulder press (per arm) 6 Strict T2B /Knee tucks B – Chipper, for time 21*18*15* reps of: SDHP 42.5/30 Ring dips *100-75-50 double unders 15 min time cap
MED: WOD Prep- Build deadlift to 5-10kg above wod weight for 2 reps WOD: Every 5 mins for 4 sets Run 400 m 9 Deadlifts (140/90) 12 Burpee hurdle jump (75/60) 19.3 – This Friday Team costume points up for grabs – Theme is “TV/Movies” Get on your #teampage and start planning!!
LOW INTENSITY STRENGTH: Back squats Work up to a heavy triple, then a heavy double, then a heavy single for today (not max) *20 min time cap (Record the 3,2,1 loads) WOD: Every 3 min for 4 rounds 100m Deadball/dual front rack KB carry AHAP Record first and last load 9:15am ONLY TOMORROW (Waitangi Day) FNCF…
MED FRI: Warm up snatch and squat to WOD weight PARTNER WOD: Alternating full rounds with Partner 3 Overhead Squats (70/45) 6 Chest to bar pull ups 40 Double unders 28 min AMRAP HAPPY BIRTHDAY CELINA!!!!!