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ALYSSA'S 30 FOR 30 Workout Sign Up Sheet!
SAT, FEB 23 starting at 6am until SUN, FEB 24 ending at 12pm
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HourWorkoutTimeWOD Buddy 1
WOD Buddy 1
WOD Buddy 1
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WOD Buddy 1
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Lil Kelly
3RFT
400m Run
20 Box Jumps (20/24)
20 Wall Ball (14/20)

6:00 AMKurzPTMRyRyCerussi
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15-10-5
Power Snatch (85/115)
Front Squat

7:00 AMArjunKurzPTMRyRyPoojaAngie/KeithNikiKimCerussi
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800m run
1000m row
800m run
8:00 AMPTMPete MannAngie/Keith

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19.1 CF Open
Workout
(9am Class)
9:00 AMPoojaPete MannKras
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Tabata Core Mash Up
Sit Ups
1-leg V-Ups
Side Plank Raises
10:00 AMLanzPete MannKrasnow
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Lil Niki
3 rounds:
400m
89 double unders
7 hang squat cleans (95/135)
11:00 AMKurzPTM
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7Lite Lynne
3 rounds for max reps
Bench Press/ Hand release push ups Pull-ups
12:00 PM
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8Mobility Time!
1:00 PMLanz
Charlie Windisch Graetz
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1.5 Mile Run
Mile and small loop
2:00 PMLanzPTM
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For time:
2-3-4 Rope Climb
10-15-20 RKBS (20/28)
5-10-15 Push Jerk (95)
3:00 PMWoogene LeeArjun Reddy
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I Heart ABs
AMRAP 15
20 Cals on Ass Bike
:75 Plank
4:00 PMCarley Drew
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EMOM 10
o: 6 burpee pull-ups
e: 10 squat jumps
5:00 PMDrew
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Lite DT
5 rounds
12 DL (95/135)
9 hang power cleans
6 S2O
6:00 PM
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Partner AMRAP 6
Max distnace sledge push
Followed by
Partner AMRAP 6
Max goblet squats
7:00 PMRyRyNiki
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15 Rowling Battle! 20 Frames Two Teams The team with the most points loses and does 30 Burpees. The person with the most strikes wins a drink of choice on Diz! 8:00 PMRyRyNiki
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Maya Mini:
AMRAP 12
300m run
75 double unders
12 overhead squats
(65/95)
9:00 PMAndy DunnRyRyNikiCerussi
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Partner Relay Race
3 rounds Jump Rope Run MB Bear Crawl
10:00 PMCerussi
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3 Rounds
20 box jumps (20/24)
15 push press (85/115)
10 pullups
11:00 PMArjun ReddyBFGCerussi
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Midnight
Yogaish
12:00 AMArjun ReddyBFGTerririKaren
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4 Rounds - :45:15
*Assault Bike
*Taylor Swift Dance Time/Sing-a-long
*Ski Erg
1:00 AMBondsDizArjun ReddyLanz (dance party only)BFGTerriri
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21Death By 10m2:00 AMBonds
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Lil Jonesy:
100-75-50-25 double unders
10-15-20-25 DB Snatch
3:00 AMBonds
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3 rounds
26 total Lat MB Throws
:45 battle rope
4:00 AMBonds
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AMRAP 20 (Partner):
100m farmer carry
15 air squats
20 walking lunges
*Partners alternate rounds
(10am Class)
5:00 AMBonds
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One Up Over and Around
Franklin Hill - Enoy Sunrise
at the Top:)
6:00 AMBondsPete MannRyRy
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AMRAP 10:
5 GTO (65/95)
20 double unders
10 sit 2 stands
7:00 AMAngie/KeithPete Mann
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EMOM 6
o: Squat Hold
e: Plank Hold
followed by
12 min of Yoga
8:00 AMKras
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5 rounds
4 Turkish Get up (20/35)
8 renegade rows
12 lateral hop overs
9:00 AMKrasLindseyLeah
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293 rounds (Partner): 30 Backsquats
30 cals on Assault bike
*Partners break up class
(10am Class)
10:00 AMKurz
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30Breath Class
11:00 AMKurzLibby Claire PBevsJenna
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