Month: December 2014

Announcements:

• 2015 Goals Challenge – Begins January 19!!
  This years Goal Challenge is here!! As it was successful last year, we decided to change it just a little. Now its all you can achieve in 8 weeks. No limits and all based on points. The greater the challenge in the goal achieved, the more points you earn. The athlete with the most points at the end of the 8 weeks will be declared the winner. Click here for additional information.
  Remember, A GOAL WITHOUT A PLAN IS JUST A WISH.
  
• New Year’s week schedule – December 29-January 2
  Monday – no change
  Tuesday – no change
  Wednesday – no 6:30 & 7pm session
  Thursday (New Year’s Day) – closed
  Friday – no change
  Saturday – no change
  Sunday – Closed due to parking lot re-paving.

Closed for New Year’s Day.

Announcements:

• New Year’s week schedule – December 29-January 2
  Monday – no change
  Tuesday – no change
  Wednesday – no 6:30 & 7pm session
  Thursday (New Year’s Day) – closed
  Friday – no change

Strength: Cleans 5×5

WOD: “Karen” For time

150 wall balls

Cash out: 100x Double-unders

Announcements:

• New Year’s week schedule – December 29-January 2
  Monday – no change
  Tuesday – no change
  Wednesday – no 6:30 & 7pm session
  Thursday (New Year’s Day) – closed
  Friday – no change

Strength: Strict Pull-ups 5×5 (mod. strict w/ band)

WOD: “Angie” For time

100x pull-ups
100x push-ups
100x sit-ups
100x squats

Announcements:

• New Year’s week schedule – December 29-January 2
  Monday – no change
  Tuesday – no change
  Wednesday – no 6:30 & 7pm session
  Thursday (New Year’s Day) – closed
  Friday – no change

Strength: Deadlifts 5×5

WOD: “Diane” for time

21-15-9 of

Deadlifts (m:225#/f:155#)
Handstand Push-ups

Cash-out with 400m run

Announcements:

• New Year’s week schedule – December 29-January 2
  Monday – no change
  Tuesday – no change
  Wednesday – no 6:30 & 7pm session
  Thursday (New Year’s Day) – closed
  Friday – no change

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (10:30am to 12pm).

Announcements:

• CFL Christmas Party – December 20 at 11AM
  Our 2014 CFL Holiday PJ Party was a success! Great food, great company and the gift exchange session was a blast!! Thanks to all for sharing your Holiday spirit with us.
• Christmas week schedule – December 22-26
  Monday – no 6pm session (Challenge announcement)
  Tuesday – no change
  Wednesday – 6am & 7am sessions only
  Thursday (Christmas Day) – closed
  Friday – 10am session only

WOD: AMRAP in 8 minutes

8x Dumbbell cleans (m:35#/f:20#)
8x Dumbbell Push Press
8x Dumbbell Squats
8x Dumbbell Lunges (total)

Announcements:

• CFL Christmas Party – December 20 at 11AM
  Our 2014 CFL Holiday PJ Party was a success! Great food, great company and the gift exchange session was a blast!! Thanks to all for sharing your Holiday spirit with us.
• Christmas week schedule – December 22-26
  Monday – no 6pm session (Challenge announcement)
  Tuesday – no change
  Wednesday – 6am & 7am sessions only
  Thursday (Christmas Day) – closed
  Friday – 10am session only

WOD: 4 Rounds for time

200m Medball run (m:20#/f:15#)
1x Wall Climb
12x Medball transfers
26x Wall Balls

Announcements:

• CFL Christmas Party – December 20 at 11AM
  Our 2014 CFL Holiday PJ Party was a success! Great food, great company and the gift exchange session was a blast!! Thanks to all for sharing your Holiday spirit with us.
• Christmas week schedule – December 22-26
  Monday – no 6pm session (Challenge announcement)
  Tuesday – no change
  Wednesday – 6am & 7am sessions only
  Thursday (Christmas Day) – closed
  Friday – 10am session only

Box Closed for Christmas

Home WOD: Spend as time with Family & Friends as Possible

Announcements:

• CFL Christmas Party – December 20 at 11AM
  Our 2014 CFL Holiday PJ Party was a success! Great food, great company and the gift exchange session was a blast!! Thanks to all for sharing your Holiday spirit with us.
• Christmas week schedule – December 22-26
  Monday – no 6pm session (Challenge announcement)
  Tuesday – no change
  Wednesday – 6am & 7am sessions only
  Thursday (Christmas Day) – closed
  Friday – 10am session only

WOD: NLI WOD 2 For time

400m Run
20x Deadlifts (m:115#/f:75#)
20x Hang Power Cleans
20x Front Rack Lunges
20x Shoulders to Overhead
20x Back Squats
100x Double-unders

Announcements:

• Holiday Challenge
  Let’s congratulate Nelly, Melanie L., Ryan & Juan for winning the Holiday Challenge! After 8 weeks of hard training and the discipline of clean eating, they have done what it takes to win this event in their respective groups.

  Seasoned Members Group:
  Nelly:
  Muscle gain= 6.75 lbs
  Fat loss= 5.75 lbs
  Fat% loss= 3.8%
  WOD= +27 reps

  Ryan:
  Muscle gain= 1.55 lbs
  Fat loss= 8.75 lbs
  Fat% loss= 3.3%
  WOD= +34 reps

  New Members Group:
  Melanie L.:
  Muscle gain= 7.05 lbs
  Fat loss= 5.85 lbs
  Fat% loss= 4%
  WOD= +28 reps

  Juan:
  Muscle gain= 2.75 lbs
  Fat loss= 4.95 lbs
  Fat% loss= 2.7%
  WOD= -3:21 seconds
  

• Christmas week schedule – December 22-26
  Monday – no 6pm session (Challenge announcement)
  Tuesday – no change
  Wednesday – 6am & 7am sessions only
  Thursday (Christmas Day) – closed
  Friday – 10am session only

Skill/Strength:
Skin the cat
GHD Sit-ups

WOD: For time

12-11-10-9-8-7-6-5-4-3-2-1x of

Burpee Box Jumps
Wipers on Pull-up bars (each wipe is 1 rep)
V-ups