Friday September 20

Warm Up

Group Dynamic

Skill

500 m Row TT

Movement Demo

Metcon

3 rnds:

4 Muscle-ups

8 HSPU

16 Alternating Pistols

40 Double Unders

Thursday September 19

Warm Up

Group Dynamic

Skill

Shoulder Press or Push Press(3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

*only do 1

Metcon

3 rnds:

24 RDL (65/45)

12 Press (65/45)

*compare to March

Wednesday September 18 "4 Person WOD"

TRANSCEND FITNESS & CAROUSEL CROSSFIT PALEO CHALLENGE

Challenge starts on September 23rd

Week 1:     

Complete THREE benchmark WODs 

Start eating Paleo (DAILY LOG)

Take body measurements, BMI and before photos; 

SET GOALS (personal & fitness)

Weeks 2-5: 

Follow Paleo & compete in a weekly skill WOD

Week 6:     

Repeat the THREE benchmark WODs

Retake body measurements, BMI, and after photo

Challenge ends NOVEMBER 4th

RESOURCES:

QUICK START: PALEO PLAN

CUSTOM FIT MEALS available

Sign up for 10 meals a week with CFM and receive 

FREE nutrition assistance. The nutrition consultant should answer any questions and help you make good food decisions.

Contact Andrea with any questions. Andrea will be taking photos,  body measurements, and setting up daily log online. 

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

In teams of 4:

250 Pull-ups

250 KB Swings (55/35)

250 Double Unders

250 OHS (95/65)

Tuesday September 17

TRANSCEND FITNESS & CAROUSEL CROSSFIT PALEO CHALLENGE

Challenge starts on September 23rd

Week 1:     

Complete THREE benchmark WODs 

Start eating Paleo (DAILY LOG)

Take body measurements, BMI and before photos; 

SET GOALS (personal & fitness)

Weeks 2-5: 

Follow Paleo & compete in a weekly skill WOD

Week 6:     

Repeat the THREE benchmark WODs

Retake body measurements, BMI, and after photo

Challenge ends NOVEMBER 4th

RESOURCES:

QUICK START: PALEO PLAN

CUSTOM FIT MEALS available

Sign up for 10 meals a week with CFM and receive 

FREE nutrition assistance. The nutrition consultant should answer any questions and help you make good food decisions.

Contact Andrea with any questions. Andrea will be taking photos,  body measurements, and setting up daily log online. 

Warm Up

Group Dynamic

Skill

Back Squat or Front Squat (3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

*only do 1

Metcon

"VIPER"

50 m Bear Crawl

50 Doubles

3 rnds:

25 m OH Walking Lunger (45/25)

15 Back Extension

15 T2B

then

50 m Bear Crawl

50 Doubles

*compare to Jan

Monday September 16

1 Rep Maxes and Wendler

When the calendar changes to October so will our programming for lifting.  We will once again be using the Wendler 5-3-1 system to increase our strength and work on our form.  During the last 2 weeks of September you will have an opportunity to get a 1 rep max for any lifts you may have missed over the last few weeks.  Please plan on getting in the gym on the days you are missing a 1 rep max.  You will need to know a max for: Back Squat, Front Squat, Push Press, Shoulder Press, Squat Clean, Squat Snatch, Deadlift, and Bench Press.  Below is the schedule for the upcoming lifts:

Tuesday Sept 17: Back or Front Squat

Thursday Sept 19: Press or Push Press

Saturday Sept 21: Bench Press or Deadlift

Monday Sept 23: Clean or Snatch

Wednesday Sept 25: Press or Push Press

Friday Sept 27: Back or Front Squat

Again, if you do not have a number for one of those lifts, please make sure you make it in on one of those days.

Warm Up

Group Dynamic

Skill

EMOM 8

5 Hang Power Clean

5 Front Squats

*use 50% 1 rep max Power Clean

Metcon

800 m Run

75 Wallballs

800 m Run

Saturday September 14

1 Rep Maxes and Wendler

When the calendar changes to October so will our programming for lifting.  We will once again be using the Wendler 5-3-1 system to increase our strength and work on our form.  During the last 2 weeks of September you will have an opportunity to get a 1 rep max for any lifts you may have missed over the last few weeks.  Please plan on getting in the gym on the days you are missing a 1 rep max.  You will need to know a max for: Back Squat, Front Squat, Push Press, Shoulder Press, Squat Clean, Squat Snatch, Deadlift, and Bench Press.  Below is the schedule for the upcoming lifts:

Tuesday Sept 17: Back or Front Squat

Thursday Sept 19: Press or Push Press

Saturday Sept 21: Bench Press or Deadlift

Monday Sept 23: Clean or Snatch

Wednesday Sept 25: Press or Push Press

Friday Sept 27: Back or Front Squat

Again, if you do not have a number for one of those lifts, please make sure you make it in on one of those days.

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

AMRAP 30

5 HSPU

10 Front Squat (1/2 BW)

20 Pull-ups

40 Double Unders

*If you are new you may want to consider doing this as a half WOD or partner WOD.

Friday September "Max Jerk"

1 Rep Maxes and Wendler

When the calendar changes to October so will our programming for lifting.  We will once again be using the Wendler 5-3-1 system to increase our strength and work on our form.  During the last 2 weeks of September you will have an opportunity to get a 1 rep max for any lifts you may have missed over the last few weeks.  Please plan on getting in the gym on the days you are missing a 1 rep max.  You will need to know a max for: Back Squat, Front Squat, Push Press, Shoulder Press, Squat Clean, Squat Snatch, Deadlift, and Bench Press.  Below is the schedule for the upcoming lifts:

Tuesday Sept 17: Back or Front Squat

Thursday Sept 19: Press or Push Press

Saturday Sept 21: Bench Press or Deadlift

Monday Sept 23: Clean or Snatch

Wednesday Sept 25: Press or Push Press

Friday Sept 27: Back or Front Squat

Again, if you do not have a number for one of those lifts, please make sure you make it in on one of those days.

Warm Up

Group Dynamic

Skill

Jerk (3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

Metcon

AMRAP 9

3 Ground to Overhead (135/95)

6 Ring Dips

9 Box Jumps