New Year’s Day 1/1/2015

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.

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Wednesday 12/31/2014

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

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Tuesday 12/30/2014

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

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Monday 12/29/2014

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

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Sunday 12/28/2014

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).

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Saturday 12/27/2014

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)

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Friday 12/26/2014

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

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Christmas Day 12/25/2014

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

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Wednesday 12/24/2014

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

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Tuesday 12/23/2014

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

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