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SAINT ARNOLD’S BREWERY TOUR

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The whole crew is getting out this Saturday for a tour of Texas’ Oldest Craft Brewery. Tours start at 12p, 1p and 2p. We are planning on arriving at the Brewery at 11a to catch the 12p tour and hope to have everyone out to represent!! See you there!

When: Saturday, August 30th @ 11am
Where: 2000 Lyons Ave. Houston, Texas 77020

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STRENGTH:

12 BENCH PRESS @ 60-70% BW
8 SINGLE ARM DB/KB ROWS – HEAVY

GYMNASTICS:
:30SEC PLANK HOLD TO IMMEDIATE MXE CHEST 2 GROUND HOLLOW BODY HOLD
3x – REST 1MIN AFTER EACH SET

WOD:
12MIN RUNNING CLOCK
0-2MIN: 35 KB SWINGS 53#/35#
2-5MIN: 100 DOUBLE UNDERS OR 250 SINGLES
5-9MIN: 40 BURPEES
9-12MIN: 500M RUN

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530AM "Occupy the Streets"

530AM “Occupy the Streets”

STRENGTH:
TAKE 10MIN TO FIND A 1RM HANG POWER SNATCH

WOD:
30 HANG POWER SNATCHES @ 80% OF 1RM
**MUST COMPLETE 10 SETS OF 3; IF YOU DROP THE BAR COMPLETE 5 BURPEE PENALTY**

MOBILITY:
5×8 BANDED PULL APARTS
5x:20SEC BOX SHOULDER STRETCH

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Creepy Coach Dave

Creepy Coach Dave

STRENGTH:
BEGINNING OF A NEW FRONT SQUAT CYCLE
5@65%; 5@75%; 5(+)@85%

GYMNASTICS:
10 WEIGHTED HOLLOW ROCKS
10 RING FLY OUTS
4x

WOD:
800M RUN
20 OH KB/DB WALKING LUNGES R
40 T2B
20 OH KB/DB WALKING LUNGES L
800M RUN

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STRENGTH:

BEGINNING OF A NEW PRESS CYCLE
STRICT PRESS – 5@65%; 5@75%; 5(+)@ 85%

GYMNASTICS:
MXE RING PUSH UPS
50′ DB BEAR CRAWL – HEAVY
4x

WOD:
5MIN AMRAPS
5 HANG POWER CLEANS 155#/105#
7 PULL UPS
**REST 2MIN**
5 S2OH
7 BOX JUMPS 24″/20″

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6:30AM ON THAT REAL....

6:30AM ON THAT REAL….

STRENGTH:
COMPLETE THE FOLLOWING COMPLEX:
2-POS SNATCH (MID THIGH/BELOW THE KNEE) + 1 OHS
5x

GYMNASTICS:
3xMXE RING DIPS
**ONLY ALLOW :60-:90SEC REST BETWEEN SETS**

WOD:
IN TEAMS OF 2 COMPLETE
100 HANG SNATCHES 75#/55#
10 MUSCLE UPS OR 20 MUSCLE UP PROGRESSIONS
100 WALL BALLS 20#/14#
10 MUSCLE UPS OR 20 MUSCLE UP PROGRESSIONS
100 TUCK CRUNCHES
10 MUSCLE UPS OR 20 MUSCLE UP PROGRESSIONS
**ONLY ONE PERSON CAN WORK AT A TIME**

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Proof of New Shirts....should be in next week...be ready

Proof of New Shirts….should be in next week…be ready

WOD I:
DEATH BY 10M

WOD II:
20 HOLLOW ROCKS
10 HSPU’s
4x

MOBILITY:
TAKE THE REMAINING TIME TO MOBILIZE
**COACHES CHOICE**

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STRENGTH:
3×5 SNATCH GRIP DEADLIFTS @ 100-105% 1RM SNATCH

GYMNASTICS:
WITH A 10MIN RUNNING CLOCK EACH MIN COMPLETE ONE LESS PULL UP
**STARTING AT 10; 10,9,8…..1**

WOD:
21 DEADLIFTS 135#/95#
15 PULL UPS
9 FRONT SQUATS 135#/95#
3x

Progenex Demo

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Wednesday, August 20th, at 6:45p Jeremy Briggs of Progenex will be here giving out samples and explaining the benefits of to help you become a better, healthier CrossFitter. As you know CCF will now be carrying various products all which have different benefits. Be sure to make it out to find what will work best for you! See you then!