Sunday At-Home WOD
For Time, Partition As You’d Like:
Run 3 Miles
100 Push-ups
200 Lunges
Run 3 Miles
100 Push-ups
200 Lunges
Check In Reminder
If you haven’t checked into class tomorrow, now is the time!
Important – Check In & Read Temporary Rules
If you haven’t yet, please check into class for tomorrow. Due to class size limitations, checking in via Pike13 is mandatory.
See this email for information on checking in: https://mailchi.mp/cea24a511800/cfcf-checkin
Per Jefferson County early opening stipulations, there are different rules & class flow. Please read this email before coming to class: https://mailchi.mp/8d739bd505b4/cfcf-opening-logistics
If you have any questions or issues checking in, text or call Coach Shaun directly: 720-551-6779
Gym Warm Up
Head to the back of the gym & perform the following:
4 Rounds:
10 Pike Push-ups
10 Good Mornings
10 Sit-ups
10 Air Squats
4 Rounds:
10 Pike Push-ups
10 Good Mornings
10 Sit-ups
10 Air Squats
Shoulder Press 5×5
Shoulder Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Build throughout, to a heavy set of 5. Remember, we’re rebounding from quarantine. Focus on solid reps with great form, not where your numbers were before.
Power Clean EMOM
Every Minute, On The Minute for 7 Minutes:
1 High Hang Power Clean
1 Low Hang Power Clean
1 Power Clean from the Ground
1 High Hang Power Clean
1 Low Hang Power Clean
1 Power Clean from the Ground
Active Recovery
Murph Coming Tomorrow:
Take time today to relax, ride your bike, get outside and enjoy the sunshine (or rain 🤷♂️), and spend some time with your family.
Add what you did to relax & recover today to the notes.
Filthy Fifty From Home
For time:
50 Step-Ups
50 Push-UPS
50 Sit-Ups
50 Lunges
50 Mountain Climbers (L+R = 1)
50 Push Press/Pike Push-ups(if one weight, 25R + 25L)
50 Supermen
50 Air Squats
50 Burpees
50 Double Unders/Penguin Jumps
Equipment & Announcements
Hey team,
We will be opening the gym this week! Hooray! If you haven’t already, please drop equipment by the gym this afternoon or reach out to Coach Shaun.
E: [email protected]
P: 720-551-6779
Keep your eye on your email for details & logistics on reopening. We cannot wait to see you all in person this week!
Are you Murph Ready?
4 Rounds For Time:
800 Meter Run
30 Push-ups
40 Air Squats
800 Meter Run
30 Push-ups
40 Air Squats
Rx+ If you have access to a pull-up bar, add on 5 strict or 15 kipping pull-ups per round.