“Tilted”

The CFGB ROW CHALLENGE is underway!!! The day ends with 3! Count them 3 Tier 1 Ninjas!!! John Field, Joe Burke and Ben Conescu all tied with 150 points!!! Don’t fret if you didn’t kill it today!! Tomorrow is your chance to become a Tier 1 Ninja!!!
Tilted Tuesday
Metcon
Buy-In
run 3 minutes
20 push ups
20 ring rows
20 kettlebell swings
20 lunges on 4 count
20 sit ups
20 backward lunges on 4 count
“Tilted” (Time)
3 minute row calories
3 minute burpee box jumps 24″/20″
3 minute alternating dumbbell snatches 50#/35#
Rest 1 minute
2 minute row calories
2 minute burpee box jumps 24″/20″
2 minute alternating dumbbell snatches 50#/35#
Rest 1 minute
1 minute row calories
1 minute burpee box jumps 24″/20″
1 minute alternating dumbbell snatches 50#/35#

Martin Luther King Jr. Day!!!

Bring a friend to class FREE!!! Through the month of January you can bring a friend to class anytime for FREE!!! They will receive 50% OFF FOUNDATIONS CLASSES through January. Help a friend make good on those elusive New Year Resolutions!!!
Register for the FREE one week rowing challenge at www.cfgbrowchallenge.wodifyrise.com
Wendler Week #6
Strength
Back Squat (95% of Training Max x 1 or MORE!!!)
Training max = 1 rep max x .9 + 10#
40% x 5
50% x 5
60% x 5
75% x 5
85% x 3
95% x 1 or MORE!!!
75% x 5
75% x 5
75% x 5
Good Mornings (3 sets x 8)
Heavier than last week.
100 Goblet Squats (Time)
100 goblet squats for time!!!
1.5/1 pood
Heavier than last week!!!

Partner Up!!! Climb High!!!

Bring a friend to class FREE!!! Through the month of January you can bring a friend to class anytime for FREE!!! They will receive 50% OFF FOUNDATIONS CLASSES through January. Help a friend make good on those elusive New Year Resolutions!!!
Register for the FREE one week rowing challenge at www.cfgbrowchallenge.wodifyrise.com
Partner Up!!! Climb High!!!
Metcon
Tandem OHS Ladder (AMRAP – Rounds and Reps)
7 minute ladder
3-6-9-12-15 etc.
Overhead Squats 75#45#

Partner A does 3 reps. B does 6 reps. C does 9 reps. Continue to climb ladder for 7 minutes!
Tandem Wall Ball Ladder (AMRAP – Rounds and Reps)
7 minute ladder
4-8-12-16-20 etc
Wall Balls 20#/14#

Partner A does 4 reps. B does 8 reps. C does 12 reps. Continue climbiing ladder for 7 minutes.
Tandem Double Under Ladder (AMRAP – Rounds and Reps)
7 minute ladder
5-10-15-20-25 etc.
Double Unders

Partner A does 5 reps. B does 10 reps. A does 15 etc. continue climbing ladder for 7 minutes.

Sweat Saturday

Bring a friend to class FREE!!! Through the month of January you can bring a friend to class anytime for FREE!!! They will receive 50% OFF FOUNDATIONS CLASSES through January. Help a friend make good on those elusive New Year Resolutions!!!
Register for the FREE one week rowing challenge at www.cfgbrowchallenge.wodifyrise.com
Sweat Saturday
PT Grinder
P.T. Grinder Kitchen Sink (AMRAP – Rounds and Reps)
20 minute amrap
150’ Bear crawl sandbag drag
10 db burpees 20#/15#
Run 5 laps
20 forward lunges on 4 count
20 flutter kicks on 4 count
20 backward lunges on 4 count
10 sandbag get ups
20 leg levers
Metcon
Metcon (Time)
21-18-15-12-9-6-3
Box jumps 24”/20”
Ghd sit ups
2 rope climbs inbetween every round of jumps and sit ups.

Jerk Friday

Bring a friend to class FREE!!! Through the month of January you can bring a friend to class anytime for FREE!!! They will receive 50% OFF FOUNDATIONS CLASSES through January. Help a friend make good on those elusive New Year Resolutions!!!
“Jerk Off” Coming Soon!!!
Register for the FREE one week rowing challenge at www.cfgbrowchallenge.wodifyrise.com
Buy-In
Weightlifting
Split Jerk (1 set x 5 reps HEAVY!!!)
Split Jerk (1 set x 3 reps HEAVY!!!)
Split Jerk (1 set x 1 rep HEAVY!!!)
Split Jerk (1 set x 1 rep HEAVY!!!)
Metcon
Deck The Halls (AMRAP – Rounds and Reps)
10 minute AMRAP
7 power snatch 95#/65#
10 pull ups
Rx plus
115#/85#
Chest to bar pull ups

Forging Elite Fitness in the Berkshires