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General Fitness 12.30.14


General Fitness 12.30.14

12/31 Wednesday – No 5:30pm and 6:30pm class.
01/01 Thursday – Only 10am, 11am
01/02  Friday – Normal Classes
01/03  Saturday – Normal Classes

Also please save the date.

  • Saturday, January 10th, we will be having our 2nd annual in house Winter Throw Down. (for cfr members only). Get signed up at the gym. You wont want to miss this. If you don’t want to compete but can help judge please e-mail

Prep work
3 min jump rope technique
3X:20 beat swing
50′ inch worm push up

20 min amrap
300M row
20 burpees
10 pull ups
Rest as needed

Cool down
Post results

11 Responses

  1. BG

    Like the prep work:
    3 minutes of jump rope got the Heart rate going.
    Beat Swings helped loosen the shoulders.

    20 minutes AMRAP:
    300 M Row
    20 Burpees
    10 Pull Ups.
    1 round was a warm up…. After that I started to kick it into overdrive. After round 3 I had a 46 second rest due to others on the rowers. Finished with a total of:
    4 Rounds Plus 300 M Row and 4 Burpees.

    OT: Was Picking On JD 🙂

  2. Russian Princess

    4 rounds and 130m row into 5th. Rested anywhere between 20-60 sec between rounds.
    Missed my 6am crew, they are the real OGs.

  3. jramos1808

    Warmed up with the 5am and decided to test the jerk blocks… it was a train wreck. Got my previous pr of 275 and missed 285 2x

    Wod: 4 rounds 260m into 5th rounds

  4. Brad L.

    First day back from a long recovery on a shoulder injury. This workout was brutal because of that. It’s good to be back though.
    WOD: I used the airdyne instead of the rower. 3 rounds + airdyne and 3 burpees.

  5. Tiffany Carley

    Worked on double unders for warm up. Got 3 rds + 300m row+ 4 burpees. Rested 1min btw rds. All Pull ups done with thick red band, which is a size smaller than what I was using. Yay me. That unassisted pull up is coming soon. I was so excited I did 10 extra pull ups. 🙂
    Worked on mobility as cool down.

  6. Trish

    Got 3 rounds and 200m row on the 4th round. Rested about 60- 90 sec between rounds. Used the bigger green band for pullups.
    Mobility-1200m row

  7. Vanessa Esquivel

    I made it through 5 rounds with seconds to spare. I gave myself anywhere from :30 – :60 of rest in between and just tried to keep moving.

  8. Tiffany

    I was on my 5th round made it through the burpees! I took a minute rest each round except for the last round, I did regular Kipping pullups.

  9. Will Bradford

    That sucked!!! But that’s why it’s good for me. Didn’t work to much on my jump rope.

    Did 3 rds plus 300 meters my shoulders were just mush the whole workout. And my lungs are still recovering some.

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