Sunday 11/1/2015

Announcements:

  • Save the date!!- CFL Christmas Party Saturday, November 28.
    CFL Christmas Party will be a little early this year so be sure to save the date!

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm).

  

Saturday 10/31/2015

Announcements:

  • Save the date!!- CFL Christmas Party Saturday, November 28.
    CFL Christmas Party will be a little early this year so be sure to save the date!

Partner (female/male) WOD for time:

Shared reps but one works while other rests. Partners run together.

80 Jumping Lunges

80 Sit-Ups

200m Run

60 Jumping Squats

60 Sit-Ups

400m Run

40 Pistols

40 Sit-Ups

800m Run

  

Friday 10/30/2015

Announcements:

  • Save the date!!- CFL Christmas Party Saturday, November 28.
    CFL Christmas Party will be a little early this year so be sure to save the date!

Skill: Handstand Push-ups/Walks
Strength:
Hanging Leg Raise/Strict Toes to bar 5sets of 3
Power clean + power jerk
75%x3, 80%x3, 80%+ x 3

WOD: AMRAP in 15 minutes

5xR,5xL KB Snatch Lunges (m:55#/f:35)
15x V-ups
30x Double-unders

  

Thursday 10/29/2015

Announcements:

  • Save the date!!- CFL Christmas Party Saturday, November 28.
    CFL Christmas Party will be a little early this year so be sure to save the date!

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

  

Wednesday 10/28/2015

Announcements:

  • Save the date!!- CFL Christmas Party Saturday, November 28.
    CFL Christmas Party will be a little early this year so be sure to save the date!

Skill: Rope climb
Strength: Deadlift
3@70%,3@80%, 3+@90% of 1RM

WOD: For time

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

Thrusters (m:95#/f:65#)
Burpee Box Jump (m:24″/f:20″)

  

Tuesday 10/27/2015

Announcements:

  • Save the date!!- CFL Christmas Party Saturday, November 28.
    CFL Christmas Party will be a little early this year so be sure to save the date!

Strength:
Hanging Leg Raise/Strict Toes to bar 5sets of 3
Clean & Jerk 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1, 90% x 1

WOD: For time

Cash-in with 1000m Row

Then…

50x Double-unders
60m Bear Crawl (2 round trips on turf)
75x Double-unders
45m Bear Crawl (1.5 round trips on turf)
100x Double-unders
30m Bear Crawl (1 round trip on turf)

  

Monday 10/26/2015

Announcements:

  • Save the date!!- CFL Christmas Party Saturday, November 28.
    CFL Christmas Party will be a little early this year so be sure to save the date!

Skill: Glide Kip Toes To Bar
Strength:
GHD Back extensions 3sets 8-12reps
Back Squat 3@70%,3@80%, 3+@90% of 1RM

WOD: “Helen”

3 Rounds for time

400m Run
21x KBS (m:55#/f:35#)
12x Pull-ups

  

Monday 10/25/2015

Announcements:

  • Halloween Party Saturday, Oct. 24
    The costume contest was very competitive this year from last nights Halloween Party. To name a few we had Saved by the bell, The Joker, Captain America, Sumo Wrestler, Assassins Creed, Alice in Wonderland, LMFAO, Kung Fu Master and Day of the Dead Bride & Groom. Congrats to Maribel (Day of the Dead) and John G. (The Joker) for winning in this years best costume!!

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm).

  

Saturday 10/24/2015

Announcements:

  • Halloween Party Today!
    It’s on!! The word is out that team costumes are in the making. Curious to see what we’ll see tonight!!

Partner WOD: 3 Rounds for time

10x HSPU – Partner holds plank
31x V-ups – Partner holds hollow core
15x Box jumps (m:24″/f”20″) – Partner holds wall-sit
200m Run – Partner runs together

*each person must do all reps

  

Friday 10/23/2015

Announcements:

  • Halloween Party Saturday, October 24
    It’s on!! The word is out that team costumes are in the making. Curious to see what we’ll see Saturday.

Skill: Handstand Push-up/Walks
Strength:
Hanging Leg Raise/Strict Toes to bar 5sets of 3
Hang clean (below knee) 3sets of 2@75%, 2sets of 2 @80%

WOD: 50 Bear complexes for time (m:95#/f:65#)

1 Bear complex consist of:

1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press from behind neck