Monday 11/21/2016

Announcements:

  • 2016 Year-end Transformation Challenge – Officially has ended!
    That is it! Congrats to all the participated! Give yourselves a big pat on your shoulder. Results will be announced Monday at 6pm.
  • 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:
Overhead Squats 3×2 @65%, 3×3 @70%

WODpt1: Thruster ladder

Find max thruster weight

WODpt2: AMRAP in 12 minutes

20x Wall-balls
25x Overhead Lunges
30x Russian twists

Sunday 11/20/2016

Announcements:

  • 2016 Year-end Transformation Challenge – Officially has ended!
    That is it! Congrats to all the participated! Give yourselves a big pat on your shoulder. Results will be announced Monday at 6pm.
  • 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 11/19/2016

Announcements:

  • 2016 Year-end Transformation Challenge – Officially has ended!
    That is it! Congrats to all the participated! Give yourselves a big pat on your shoulder. Results will be announced Monday at 6pm.
  • 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: Fight Gone Gymnastics

3 rounds:

1min: Mountain Climbers
1min: Sit-ups
1min: Forearm plank up down
1min: Hollow Rock
1min: Burpee Step-overs
1min: Rest

Friday 11/18/2016

Announcements:

  • 2016 Year-end Transformation Challenge – Officially the last day!
    That is it! Congrats to all the participated! Give yourselves a big pat on your shoulder. Results will be announced Monday at 6pm.
  • 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: Muscle-ups

Strength:
Back Squat – 60% 3 x 8

WOD: AMRAP in 12 minutes

4x Muscle-ups
8x Front squats (m:155#/f:105#)
16x V-ups

Thursday 11/17/2016

Announcements:

  • 2016 Year-end Transformation Challenge – Officially 1 more day to go!
    Time to buckle down! Only 1 more day left in the challenge and it clearly shows from everyone’s progress that it’s going to be a close race.
  • 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 (4pm to 6pm).

Wednesday 11/16/2016

Announcements:

  • 2016 Year-end Transformation Challenge – Officially 2 days more to go!
    Time to buckle down! Only 2 days left in the challenge and it clearly shows from everyone’s progress that it’s going to be a close race. Hang in there and push for these last 2 days!!
  • 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: Butterfly/kipping pull-ups

Strength:
Push Jerk – 65% x 3 x 4

WOD: “Helen”

3 Rounds For Time

400m Run
21 Kettle Bell Swings (55#/35#)
12 Pull Ups

Tuesday 11/15/2016

Announcements:

  • 2016 Year-end Transformation Challenge – Officially 3 days more to go!
    Time to buckle down! Only 3 days left in the challenge and it clearly shows from everyone’s progress that it’s going to be a close race. Hang in there and push for these last 3 days!!
  • 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:
10-20-30-40-50-40-30-20-10 Double-unders
If broke, start from beginning. (5 minute cap)

Strength:
Snatch High-Pull – 70% x 3 x 3
Power Snatch – 65% x 3 x 4

Open WOD 12.1:

As many burpees as possible in 7 minutes.
(Must touch object 6″ above max reach with both hands)

Monday 11/14/2016

Announcements:

  • 2016 Year-end Transformation Challenge – Officially 4 days more to go!
    Time to buckle down! Only 4 days left in the challenge and it clearly shows from everyone’s progress that it’s going to be a close race. Hang in there and push for these last 4 days!!
  • 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 Clean Deadlift – 80% (of clean) 3×3
Romanian Deadlift – 60% 3×10

WOD: AMRAP in 15 minutes

5 Deadlifts (135#/85#)
10 Hang Power cleans
15 Box Jumps (24″/20″)
20 Lateral Barbell hops

Sunday 11/13/2016

Announcements:

  • 2016 Year-end Transformation Challenge – Officially 5 days more to go!
    Time to buckle down! Only 5 days left in the challenge and it clearly shows from everyone’s progress that it’s going to be a close race. Hang in there and push for these last 5 days!!
  • 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 11/12/2016

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.