Weekend Schedule Additions to Lincoln Square: This weekend, CFD Lakeview will be closed for a slight remodel!
In addition to the current schedule at Lincoln Square, the following classes will be added to accommodate our Lakeview athletes that would like to train! All Classes are open to all CFD members!
Lincoln Square Weekend Schedule:
Saturday: 8am Powerlifting, 9am Endurance, 10am Endurance, Noon Olympic Lifting.
Sunday: 9am KB Class, 10am KB Class, 11am Yoga.
A. E.O.M.O.T.M (every other minute on the minute) 16 Minutes: 8 Rounds at each station.
Odd minutes- Power Cleans 135/95lbs or 50-60% of your 1RM 30 on/30 off
Even minutes- Strict Chin-ups 30 on/30 off
Volume work (V): On all odd rounds perform max reps Power Cleans at weight chosen for 30 seconds. On even rounds perform max reps strict chin-ups. Alternate between the two stations for 16 minutes or 8 rounds each.
B. 2013 CrossFit Games Open Workout 13.2
10 minute Amrap:
Shoulder to Overhead 115/75lbs – 5 reps
Deadlift 115/75lbs – 10 reps
Box Jumps 24/20″ – 15 reps
*Recording total amount of rounds and reps as possible
C. Tabata 6 minute Abs
Plank Saw with Medball 14/10lbs
*Hold plank during rest
*Hollowbody hold during rest