Tuesday 12/1/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed 12/24, 12/25, 12/31 & 1/1
  • Strength:
    Max distance broad jump
    Snatch High-Pull
    70% 3 x 5reps, 75% 3 x 5reps (of Snatch)

    WOD: For time

    Buy-in with 500m row

    3 rounds of:
    2x Rope climbs
    10x Burpee Toes to bar

    Cash-out with a mile run

      

Monday 11/30/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed 12/24, 12/25, 12/31 & 1/1
  • Strength:
    Snatch Pull – 90% (of snatch) 4 x 3reps
    Hang Snatch (knee) – 70% x 3 x 5reps
    1x Heaving Snatch Balance + 2x Overhead Squat 4 sets – 65% (of OHS)

    WOD: As many total reps as possible

    AMRAP 3 minutes (m:135#f:95#)
    3x Hang Power Snatch
    3x Snatch Balance
    3x Snatches

    rest 1 minute

    AMRAP 4 minutes (m:115#f:75#)
    4x Hang Power Snatch
    4x Snatch Balance
    4x Snatches

    rest 1 minute

    AMRAP 5 minutes (m:95#f:65#)
    5x Hang Power Snatch
    5x Snatch Balance
    5x Snatches

    Log total reps

      

Sunday 11/29/2015

Announcements:

  • CFL Christmas Party Saturday, November 28 at 11am.
    Great turnout and lots of fun! Congrats to all that finished the 12 Days of Christmas WOD and to those that were happy with their exchange gift. lol!! Merry Christmas!

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

  

Saturday 11/28/2015

Announcements:

  • CFL Christmas Party Saturday, November 28 at 11am.
    Join us on Saturday, November 28, at 11am for our annual CFL Christmas PJ Brunch Party! Wear your comfy PJ’s and bring your favorite breakfast/lunch food and drinks to share. Please write what you plan on bringing to the potluck on the whiteboard. We will also be having a $10 gift exchange. We hope everyone can come and join us!

2015 Christmas WOD: 12 Days of Christmas

For time: Executed same as the song.
1
2, 1
3, 2, 1
And so on?

100m Sprint
2 Muscle or Bar-up (mod 2x PU)
3 HSPU
4 Sandbag cleans
5 Sandbag thrusters
6 Burpees
7 Box Jumps
8 V-ups
9 HR Push-ups
10 T2B
11 Wall balls
120 Double-unders
  

Friday 11/27/2015

Announcements:

  • CFL Christmas Party Saturday, November 28 at 11am.
    Join us on Saturday, November 28, at 11am for our annual CFL Christmas PJ Brunch Party! Wear your comfy PJ’s and bring your favorite breakfast/lunch food and drinks to share. Please write what you plan on bringing to the potluck on the whiteboard. We will also be having a $10 gift exchange. We hope everyone can come and join us!
  • Thanksgiving Week Schedule November 23-27.
    Monday through Wednesday – no schedule change
    Thursday – closed for Thanksgiving
    Friday – One session at 11am
  • Congrats to all that PR’d their front squats & presses Wednesday!! WELL DONE ALL!!
    Front squat:
    Enio +5lbs
    Maribel +15lbs
    Melanie L 180 +15lbs
    Tritia +5lbs
    Daniel +20lbs
    Art +25lbs
    Cha +20lbs
    Christian +15lbs (435lbs)
    Steph +5lbs
    John +5lbs
    Paul +5lbs
    Bill +5lbs
    Uma +25lbs
    Josh L +30lbs

    Strict press:
    Melanie L +3lbs
    Tritia +2lbs
    Daniel +5lbs
    Art +25lbs
    Roy +5lbs
    Cha +5lbs
    Maricel +5lbs
    Jerry +2lbs
    John +15lbs
    Irene +2lbs
    Bill +25lbs
    Uma +20lbs
    Josh L +10lbs

WOD: 4 Rounds for time

10x Deadlifts (m:155#/f:115#)
12x T2B
14m Weighted lunges (m:45#/f:25#)
400m Run

  

Thursday “Thanksgiving Day” 11/26/2015

Announcements:

  • CFL Christmas Party Saturday, November 28 at 11am.
    Join us on Saturday, November 28, at 11am for our annual CFL Christmas PJ Brunch Party! Wear your comfy PJ’s and bring your favorite breakfast/lunch food and drinks to share. Please write what you plan on bringing to the potluck on the whiteboard. We will also be having a $10 gift exchange. We hope everyone can come and join us!
  • Thanksgiving Week Schedule November 23-27.
    Monday through Wednesday – no schedule change
    Thursday – closed for Thanksgiving
    Friday – One session at 11am

Box is closed for Thanksgiving!

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Wednesday 11/25/2015

Announcements:

  • CFL Christmas Party Saturday, November 28 at 11am.
    Join us on Saturday, November 28, at 11am for our annual CFL Christmas PJ Brunch Party! Wear your comfy PJ’s and bring your favorite breakfast/lunch food and drinks to share. Please write what you plan on bringing to the potluck on the whiteboard. We will also be having a $10 gift exchange. We hope everyone can come and join us!
  • Thanksgiving Week Schedule November 23-27.
    Monday through Wednesday – no schedule change
    Thursday – closed for Thanksgiving
    Friday – One session at 11am
  • Congrats to all that PR’d their clean & jerks yesterday!! WELL DONE ALL!!
    Enio +5lbs
    Zane +5lbs
    Binky +5lbs
    Melanie L +20lbs
    Theresa +5lbs
    Daniel +15lbs
    Maricel +5lbs
    Brian K +5lbs
    Mike +5lbs
    Paul +5lbs
    Josh L +5lbs
    Hoan +5lbs
    Steve +5lbs
    Mark +10lbs (clean +15)
    Nate +25lbs

Skill: Double-unders
Strength: Max Front Squat & Strict Press

WOD: Turkey WOD

AMRAP in 15 minutes

11x Overhead Squats (m:115#/f:75#)
26x Double Unders
15m Burpee Broad Jump

  

Tuesday 11/24/2015

Announcements:

  • CFL Christmas Party Saturday, November 28 at 11am.
    Join us on Saturday, November 28, at 11am for our annual CFL Christmas PJ Brunch Party! Wear your comfy PJ’s and bring your favorite breakfast/lunch food and drinks to share. Please write what you plan on bringing to the potluck on the whiteboard. We will also be having a $10 gift exchange. We hope everyone can come and join us!
  • Thanksgiving Week Schedule November 23-27.
    Monday through Wednesday – no schedule change
    Thursday – closed for Thanksgiving
    Friday – One session at 11am

Strength: Max Clean & Jerk

WOD: For Time
100 Squats
15m Bear Crawl
80 Back Extensions
15m Bear Crawl
60 Sit-Ups
15m Bear Crawl
40 Jumping Lunges
15m Bear Crawl
20 Pull-Ups
15m Bear Crawl
10 Handstand Push-Ups

  

Monday 11/23/2015

Announcements:

  • CFL Christmas Party Saturday, November 28 at 11am.
    Join us on Saturday, November 28, at 11am for our annual CFL Christmas PJ Brunch Party! Wear your comfy PJ’s and bring your favorite breakfast/lunch food and drinks to share. Please write what you plan on bringing to the potluck on the whiteboard. We will also be having a $10 gift exchange. We hope everyone can come and join us!
  • Thanksgiving Week Schedule November 23-27.
    Monday through Wednesday – no schedule change
    Thursday – closed for Thanksgiving
    Friday – One session at 11am

Skill: Handstand Push-ups/Walks
Strength: Power clean & jerk – 60% x 1 x 8

WOD: AMRAP in 10 minutes
5x Bar-Ups
10x Power Cleans (m:165#/f:115#)

  

Sunday 11/22/2015

Announcements:

  • CFL Christmas Party Saturday, November 28 at 11am.
    Join us on Saturday, November 28, at 11am for our annual CFL Christmas PJ Brunch Party! Wear your comfy PJ’s and bring your favorite breakfast/lunch food and drinks to share. Please write what you plan on bringing to the potluck on the whiteboard. We will also be having a $10 gift exchange. We hope everyone can come and join us!

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