Saturday 6/1/2013

Announcements:

  • 30-day Get Ready for Summer Paleo Challenge has officially started as of today!
    Good luck to all that participated and congrats to a better and healthier lifestyle!!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Partner WOD: 4 Rounds For time

10x Handstand Push-ups (Partner holds a Sampson Stretch position)
20x Walking Lunges (Partner holds at a mid-squat position)
10x Pistols each leg (Partner holds at a hollow core position)
20x V-ups (Partner holds a plank position)

One partner does movement while other partner holds the specified position. Partners must rest togther if one cant perform movement or hold position.

Friday “DC’s Bday WOD” 5/31/2013

Announcements:

  • 30-day Get Ready for Summer Paleo Challenge starts Saturday, June 1, 2013
    Email has been sent out to all our members on the details. Please let any coaches know if you did not receive the email. You only have until May 31 to sign up.
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Skill: Clean Setup (first pull) then Hang Clean & Jerk 3×5

DC’s Bday WOD: 3 Rounds for time

5x Clean & Jerks (m:135#/95#)
31x Double-unders
5x Clean & Jerks
24x  Barbell Push-ups

Thursday 5/30/2013

Announcements:

  • 30-day Get Ready for Summer Paleo Challenge starts Saturday, June 1, 2013
    Email has been sent out to all our members on the details. Please let any coaches know if you did not receive the email. You only have until May 31 to sign up.
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals.

Wednesday 5/29/2013

Announcements:

  • 30-day Get Ready for Summer Paleo Challenge starts Saturday, June 1, 2013
    Email has been sent out to all our members on the details. Please let any coaches know if you did not receive the email. You only have until May 31 to sign up.
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Strength: Front Squat 3×5 (60%, 70%, 80%)
Skill: HS Hold/HSPU/HS Walks

WOD: AMRAP of

2x Burpees
5x Single-unders (feet together)

Increase reps by 2 Burpees and 5 Single-unders EMOM until fail.

Cool down: 1000m Row

Tuesday 5/28/2013

Announcements:

  • 30-day Get Ready for Summer Paleo Challenge starts Saturday, June 1, 2013
    Email has been sent out to all our members on the details. Please let any coaches know if you did not receive the email. You only have until May 31 to sign up.
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Skill: Snatch setup + 3-Stop Pull (first pull) and Hang Snatch 3×5

WOD: AMRAP in 9 minutes

5x Snatches (m:135#/f:95#)
10x HSPU

Cool down: 3 rounds of 20x GHD Sit-ups

Monday “Memorial Day” 5/27/2013

Announcements:

  • Memorial Day Schedule
    Monday, Memorial Day: Only 10am & 11am sessions
  • 30-day Get Ready for Summer Paleo Challenge starts Saturday, June 1, 2013
    Email has been sent out to all our members on the details. Please let any coaches know if you did not receive the email. You only have until May 31 to sign up.
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Skill: Practice Kipping Pull-ups, Muscle/Bar-ups

Hero WOD “Daniel”: For time

50x Pull-ups
400m Run
21x Thrusters (m:95#/f:65#)
800m Run
21x Thrusters
400m Run
50x Pull-ups

Sunday 5/26/2013

Announcements:

  • Memorial Weekend Schedule
    Saturday, May 25: Only 11am session. No 12noon or CFK session
    Sunday, May 26: Closed
    Monday, Memorial Day: Only 10am & 11am sessions
  • 30-day Get Ready for Summer Challenge to start Saturday, June 1, 2013
    Stay tuned for details and how to sign up.
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Box closed today.

Saturday 5/25/2013

Announcements:

  • Memorial Weekend Schedule
    Saturday, May 25: Only 11am session. No 12noon or CFK session
    Sunday, May 26: Closed
    Monday, Memorial Day: Only 10am & 11am sessions 
  • 30-day Get Ready for Summer Challenge to start Saturday, June 1, 2013
    Stay tuned for details and how to sign up.
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

WOD: For time

100x Double Unders
90x Back Extensions
80x Sit-Ups
70x Double Unders
60x Jumping Squats
50x V-Ups
40x Double Unders
30x Jumping Lunges
20x Burpees
10x Handstand Push-Ups
5x Muscle/Bar-Ups (mod: 10 C2B & 10 Ring Dips)

Friday 5/24/2013

Announcements:

  • Memorial Weekend Schedule
    Saturday, May 25: Only 11am session. No 12noon or CFK session
    Sunday, May 26: Closed
    Monday, Memorial Day: Only 10am & 11am sessions 
  • 30-day Get Ready for Summer Challenge to start Saturday, June 1, 2013
    Stay tuned for details and how to sign up.
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Strength: Find 1RM Back Squat
Skill: Practice Weakness/Skill

WOD: AMRAP in 10 minutes

4x Power Cleans (m:165#/f:105#)
5x Jerk (any style)
6x Back Squats

Thursday 5/23/2013

Announcements:

  • Memorial Weekend Schedule
    Saturday, May 25: Only 11am session. No 12noon or CFK session
    Sunday, May 26: Closed
    Monday, Memorial Day: Only 10am & 11am sessions 
  • 30-day Get Ready for Summer Challenge to start Saturday, June 1, 2013
    Stay tuned for details and how to sign up.
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals.