Thursday 10/22/2015

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.

Active Recovery/Rest Day!

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

  

Wednesday 10/21/2015

Announcements:

  • Halloween Party Saturday, October 24
    How creative can you get this year?! Your choice to LipSync to your costume presentation!! Should get interestingly funny real quick. Saturday, Oct 24 @ 5pm.

Skill: Muscle/Bar-ups
Strength: Strict Press 3@70%,3@80%, 3+@90% of 1RM

WOD: AMRAP in 15 minutes
20x Pull ups
20x KBS (m:55#/f:35#)
20x KB Russian Twists
20x Burpees

  

Tuesday 10/20/2015

Announcements:

  • Halloween Party Saturday, October 24
    How creative can you get this year?! Your choice to LipSync to your costume presentation!! Should get interestingly funny real quick. Saturday, Oct 24 @ 5pm.

Strength:
Hanging Leg Raise/Strict Toes to bar 5sets of 3
Clean pull – 3sets of 4@90%
Clean & Jerk – 2sets of 5 @80%

WOD: 3 Rounds for time

20-15-10x Deadlifts (m:185#/f:125#)
50-100-200x Double-unders

  

Monday 10/19/2015

Announcements:

  • Halloween Party Saturday, October 24
    How creative can you get this year?! Your choice to LipSync to your costume presentation!! Should get interestingly funny real quick. Saturday, Oct 24 @ 5pm.

Skill: Rope Climbs
Strength:
GHD Back extensions 3sets 8-12reps
Front Squat 3@70%,3@80%, 3+@90% of 1RM

WOD: AMRAP 8 Minutes

20x Jumping Lunges
15x Squats
10x Burpees
3x Wall walks
1x Rope climb
1x Wall climb

Rest 2 minutes then…

AMRAP in 5 minutes

25x Mountain climbers
15x V-ups
10x Knees to elbows

Log combined total reps

 

Sunday 10/18/2015

Announcements:

  • Halloween Party Saturday, October 24
    Save the date and start looking for your costumes! Our annual Halloween Party will be on Saturday, October 24.

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

  

Saturday 10/17/2015

Announcements:

  • LIVE WARS Co-ed Competition Sunday, October 11
    LIVE WARS Episode 1 competition is in the books! Despite the heat, it was an amazing turnout. Thank you to all the athletes who competed. You all worked hard and gave it their all. Thank you to all the volunteers and vendors who came out to support the competition. CFL is very grateful to each and every one of you. We are excited to start planning Episode 2 in the future. Stay tune for more LIVE WARS!
  • Halloween Party Saturday, October 24
    Save the date and start looking for your costumes! Our annual Halloween Party will be on Saturday, October 24.

Partner WOD: for time

100x Wall Balls (m:20#/f:15#)
100x KBS (m:55#/f:35#)

Wall balls: One partner works while other holds a goblet squat position. Swap as needed.
KBS: One partner works while other holds a plank position on the medicine ball. Swap as needed.

Partners must rest at the same time.
All 200 reps are shared and can be executed in any order as long as partners complete a total of 100 wall balls and 100 KBS.

  

Friday 10/16/2015

Announcements:

  • LIVE WARS Co-ed Competition Sunday, October 11
    LIVE WARS Episode 1 competition is in the books! Despite the heat, it was an amazing turnout. Thank you to all the athletes who competed. You all worked hard and gave it their all. Thank you to all the volunteers and vendors who came out to support the competition. CFL is very grateful to each and every one of you. We are excited to start planning Episode 2 in the future. Stay tune for more LIVE WARS!
  • Halloween Party Saturday, October 24
    Save the date and start looking for your costumes! Our annual Halloween Party will be on Saturday, October 24.

Skill: Kipping Pull-ups
Strength:
Hanging Leg Raise/Strict Toes to bar 5sets of 3
Power clean + Spit jerk
75% x 3, 80% x 2

WOD: Fran

21-15-9x of

Thrusters (m:95#/f:65#)
Pull-ups

  

Thursday 10/15/2015

Announcements:

  • LIVE WARS Co-ed Competition Sunday, October 11
    LIVE WARS Episode 1 competition is in the books! Despite the heat, it was an amazing turnout. Thank you to all the athletes who competed. You all worked hard and gave it their all. Thank you to all the volunteers and vendors who came out to support the competition. CFL is very grateful to each and every one of you. We are excited to start planning Episode 2 in the future. Stay tune for more LIVE WARS!
  • Halloween Party Saturday, October 24
    Save the date and start looking for your costumes! Our annual Halloween Party will be on Saturday, October 24.

Active Recovery/Rest Day!

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

  

Wednesday 10/14/2015

Announcements:

  • LIVE WARS Co-ed Competition Sunday, October 11
    LIVE WARS Episode 1 competition is in the books! Despite the heat, it was an amazing turnout. Thank you to all the athletes who competed. You all worked hard and gave it their all. Thank you to all the volunteers and vendors who came out to support the competition. CFL is very grateful to each and every one of you. We are excited to start planning Episode 2 in the future. Stay tune for more LIVE WARS!
  • Halloween Party Saturday, October 24
    Save the date and start looking for your costumes! Our annual Halloween Party will be on Saturday, October 24.

Skill: Glide Kip
Strength: Deadlift
5@65%, 5@75%, 5+@85% of 1RM
WOD: For time

3 rounds of

10x Ground to overhead (m:135#/f:95#)
10x Ring dips

Cash-out with 100 Double-unders

  

Tuesday 10/13/2015

Announcements:

  • LIVE WARS Co-ed Competition Sunday, October 11
    LIVE WARS Episode 1 competition is in the books! Despite the heat, it was an amazing turnout. Thank you to all the athletes who competed. You all worked hard and gave it their all. Thank you to all the volunteers and vendors who came out to support the competition. CFL is very grateful to each and every one of you. We are excited to start planning Episode 2 in the future. Stay tune for more LIVE WARS!
  • Halloween Party Saturday, October 24
    Save the date and start looking for your costumes! Our annual Halloween Party will be on Saturday, October 24.

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

WOD: For time

3 rounds of:
250m Row
10x Lateral Burpee over rower

Then cash-out with 1 mile run