Thursday 12/1/2016

Announcements:

  • CFL Christmas Pajama Party – Saturday, December 17 at 11am
  • Schedule for Christmas week:
    Saturday, December 24 – Christmas Eve: Closed.
    Sunday, December 25 – Christmas Day: Closed.

Active Recovery/Rest Day!

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

Wednesday 11/30/2016

Announcements:

  • CFL Christmas Pajama Party – Saturday, December 17 at 11am
  • Schedule for Christmas week:
    Saturday, December 24 – Christmas Eve: Closed.
    Sunday, December 25 – Christmas Day: Closed.

Strength:
Romanian Deadlift 3 x 8 @65%
Power Jerk 3 x 2 @65%, 3 x 2 @70%

WOD: AMRAP IN 12 minutes

60x Mountain Climbers
30x Sit-ups
15x Toes to bar

Tuesday 11/29/2016

Announcements:

  • CFL Christmas Pajama Party – Saturday, December 17 at 11am
  • Schedule for Christmas week:
    Saturday, December 24 – Christmas Eve: Closed.
    Sunday, December 25 – Christmas Day: Closed.

Skill: Handstand push-ups
Strength:
Power Clean – 65% x 3 x 2, 70% x 3 x 2

WOD: For time

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

Handstand push-ups
Power Cleans (m:135#/f:95#)

Monday 11/28/2016

Announcements:

  • CFL Christmas Pajama Party – Saturday, December 17 at 11am
  • Schedule for Christmas week:
    Saturday, December 24 – Christmas Eve: Closed.
    Sunday, December 25 – Christmas Day: Closed.

Skill: Double-unders

Strength:
Halting Clean Deadlift (upper thigh) – 3 @80%, 3 x 2 @85% (of clean)
Hang Clean (mid-thigh) – 3 x 2 @65%, 3 x 3 @70%

WOD: AMRAP in 10 minutes

Buy-in with 1km row

5 Burpees
10 Double-unders

Increase reps by 5 each round until 10 minutes expires. 

Sunday 11/27/2016

Announcements:

  • Schedule for Thanksgiving week:
    Thursday, November 24 Thanksgiving Day: Closed.
    Friday, November 25: One session at 11am.
  • CFL Christmas Pajama Party – Saturday, December 17 at 11am
  • Schedule for Christmas week:
    Saturday, December 24 – Christmas Eve: Closed.
    Sunday, December 25 – Christmas Day: Closed.

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

Saturday 11/26/2016

Announcements:

  • Schedule for Thanksgiving week:
    Thursday, November 24 Thanksgiving Day: Closed.
    Friday, November 25: One session at 11am.
  • CFL Christmas Pajama Party – Saturday, December 17 at 11am
  • Schedule for Christmas week:
    Saturday, December 24 – Christmas Eve: Closed.
    Sunday, December 25 – Christmas Day: Closed.

WOD: Murph Junior

For time

800m run
50 Pull-ups
100 Push-ups
150 Squats
800m run

Friday 11/25/2016

Announcements:

  • Schedule for Thanksgiving week:
    Thursday, November 24 Thanksgiving Day: Closed.
    Friday, November 25: One session at 11am.
  • CFL Christmas Pajama Party – Saturday, December 17 at 11am
  • Schedule for Christmas week:
    Saturday, December 24 – Christmas Eve: Closed.
    Sunday, December 25 – Christmas Day: Closed.

Skill: Rope Climb

Strength: Back Squat – 3×7 @65%

WOD: 3 rounds for time

7 KB Snatches Rt. (55/35)
100m Run w/ KB
7 KB Snatches Lt.
100m Run w/ KB
14 Goblet squats
1 Rope Climb

Thanksgiving Day 11/24/2016

Announcements:

  • CFL wishes you all a very Happy Thanksgiving!!
  • Schedule for Thanksgiving week:
    Thursday, November 24 Thanksgiving Day: Closed.
    Friday, November 25: One session at 11am.
  • CFL Christmas Pajama Party – Saturday, December 17 at 11am
  • Schedule for Christmas week:
    Saturday, December 24 – Christmas Eve: Closed.
    Sunday, December 25 – Christmas Day: Closed.

Box closed for Thanksgiving.

WOD: Enjoy your Thanksgiving with family and friends!

Wednesday 11/23/2016

Announcements:

  • Schedule for Thanksgiving week:
    Thursday, November 24 Thanksgiving Day: Closed.
    Friday, November 25: One session at 11am.
  • CFL Christmas Pajama Party – Saturday, December 17 at 11am
  • Schedule for Christmas week:
    Saturday, December 24 – Christmas Eve: Closed.
    Sunday, December 25 – Christmas Day: Closed.

Strength:
Halting Snatch Deadlift (hip) – 3 @80%, 3 x 2 @85% (of snatch)
Hang snatch (mid-thigh) – 3 x 2 @65%, 3 x 3 @70%

WOD: AMRAP in 12 minutes

5 Wall walks
15 Box jumps (24″/20″)
30 Double-unders

Tuesday 11/22/2016

Announcements:

  • Congratulations to Gladys and James C. on winning the 2016 Year-end Transformation Challenge!!
    After a long and dedicated 7 weeks, both Gladys and James have surpassed their committed fellow athletes to win the transformation challenge of 2016!! It’s just the beginning of a new lifestyle that will pay off in the long years ahead! Way to go and keep up the awesome work!!
  • Schedule for Thanksgiving week:
    Thursday, November 24 Thanksgiving Day: Closed.
    Friday, November 25: One session at 11am.
  • CFL Christmas Pajama Party – Saturday, December 17 at 11am
  • Schedule for Christmas week:
    Saturday, December 24 – Christmas Eve: Closed.
    Sunday, December 25 – Christmas Day: Closed.

Skill: Double-unders

Strength:
Clean & Jerk 3×2 @70%, 2×3 @75%

WOD: For time

15-12-9 of

Clean & jerk (135#/95#)
Bar facing burpees