Thursday October 17 "Bench Press"

CCF Barbell Club

CCF Barbell Club is being offered as a separate arm of Carousel CrossFit that will run in six week cycles.  It will allow individuals the chance to achieve their strength and lifting goals by offering semi-private barbell training and custom strength metcons.  The club is not just beneficial to those looking to get stronger and hit PR’s, but also for those trying to improve form and technique.  The club will be offered on a first come, first serve basis since the class sizes will be capped.  So please see one of the coaches to sign up.  The cost is $125.  If you sign up prior to Nov 1, the price will be discounted.

The classes will focus on the Olympic Lifts – Snatch and Clean & Jerk.  They will be smaller than normal CrossFit classes for more individualized instruction.  The classes will train at the following days and times, beginning Monday November 11 and ending Wednesday December 18:

Monday – 7:30 PM

Tuesday - 8:00 AM

Thursday – 8:00 AM

Thursday - 7:30 PM

To allow for better, more organized classes, we ask that you specify if you will be coming to the AM session or the PM session during the cycle.  If we do not get at least 7 per class, Barbell Club will not happen.  

Warm Up

Group Dynamic

Skill

Bench Press (5@45,5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Strict/Weighted Ring Dips (5,5,5,5,5+)

Metcon

AMRAP 7

10 Wallballs

10 Push-ups

Score is total reps

Wednesday October 16

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

In teams of 4:

3 rnds:

500 m Row

35 KB Swings (55/35) 

25 Thrusters (95/65)

REST

One person is at each of the 3 movements, while 1 rests.

After each person is done their reps, they rotate to the next position.  All partners must be done reps before rotating.

Row ---> Swings --->Thrusters ---> Rest

Repeat for 3 rnds

Tuesday October 15 "Squat Snatch 5"

Warm Up

Group Dynamic

Skill

Squat Snatch (5@45,5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Metcon

15-12-9-6-3

SDHP (65/45)

Box Jumps

Burpees

Monday October 14 "FRAN"

LAST CALL FOR BARBELLS FOR BOOBS T-SHIRTS!  

Barbells For Boobs t-shirt (and tanks tops coming soon) orders due by Sunday October 13.  The shirts and tanks are a tri-blend (Polyester, Cotton, Rayon) similar to the Rogue or Hylete shirts many of our athletes wear.   Proceeds to benefit Barbells for Boobs.
T-Shirts $18
Tanks $25
Please email Andrea if interested.
Andrea@TranscendFit.net

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

"FRAN"

21-15-9

Thrusters (95/65)

Pull-ups

“Coupled, the thruster and the pull-up work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks." ~Greg Glassman

Saturday October 12

Warm Up

Group Dynamic

Skill

Clean Progression

Metcon

With a Partner

AMRAP 25

5 Pull-ups

10 Push-ups

15 Squats

Partner 1 performs movements while Partner 2 runs 200 meters.  After the run P2 picks up where P1 left off and then begins run

Friday October 11 "Push Press 5+"

Barbells For Boobs t-shirt (and tanks tops coming soon) orders due by Sunday October 13.  The shirts and tanks are a tri-blend (Polyester, Cotton, Rayon) similar to the Rogue or Hylete shirts many of our athletes wear.   Proceeds to benefit Barbells for Boobs.
T-Shirts $18
Tanks $25
Please email Andrea if interested.
Andrea@TranscendFit.net

Warm Up

Group Dynamic

Skill

Push Press (5@45,5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Strict Ring Dips (5,5,5,5,5+)

*add weight, if necessary

Metcon

6 rnds:

6 Power Snatch

6 Alternating Pistols

Rx - 135/95

A - 115/85

B - 95/65

C - 65/45

Thursday October 10

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

3 rnds:

5 HSPU

10 Power Clean (135/95)

15 Burpees

20 KB Swings (55/35)

25 Wallballs