Saturday 11/12/2016

Announcements:

  • 2016 Year-end Transformation Challenge – Officially one more week to go!
    This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

    See videos below:
    Composition Analysis
    Result Sheet Interpretation
    InBody BIA Technology

    The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
    participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
    Paleo Tips
    Paleo Food Guide
  • 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.

Partner WOD: For time

Run 400m
1 Wall climb each
100x Push-ups
1 Wall climb each
100x Front squats (75#/45#)
1 Wall climb each
100x Pull-ups
1 Wall climb each
Run 400m
Partition workload as needed, only one player working at a time. Must run together.