Monday 12/12/2016

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.
  • Schedule for New Year’s week:
    Saturday, December 31 – New Year’s Eve: Closed.
    Sunday, January 1 – New Year’s Day: Closed.
  • 2017 Noobfest Partner Competition – Saturday, January 21
    n00bfest is a beginner-friendly partner competition designed for first-time competitors!Competitors will be challenged with 3 tough events that include moderate weights and basic gymnastics skills (pull ups, push ups, toes to bar). You will not see heavy Olympic lifts during WODs or advanced gymnastics (muscle ups, HSPU).This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

Strength:
Jerk behind the neck – 3 x 3 @75%, 3 x 2 @80%
Push Press – 5 @75%, 5 x 2 @80%, 5 @85%

Skill: Pistols

WOD: AMRAP in 12 minutes

12 Shoulder to Overhead (60% of C&J 1RM)
16 Alternating Pistols

Sunday 12/11/2016

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.
  • Schedule for New Year’s week:
    Saturday, December 31 – New Year’s Eve: Closed.
    Sunday, January 1 – New Year’s Day: Closed.

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

Saturday 12/10/2016

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.

Partner WOD: Shared reps for time (partners run together)

800m run/800m row
100 Wall balls
100 Burpees

Friday 12/9/2016

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:
Snatch High-Pull – 3 @70%, 3 x 2 @75% (of snatch)
Hang snatch (mid-thigh) – 3 x 5 @70%

WOD: 5 Rounds for time

200m run
14 Floor wipers (65% of 1RM Snatch)
7 Hang Snatches

Thursday 12/8/2016

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 12/7/2016

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/walks

Strength:
Clean & Jerk – 75% x 3 x 2, 80% x 2 x 2

WOD: AMRAP in 10 minutes

1x Power Clean (70% of 1RM)
1x Hang Power Clean
1x Hang Clean
1x Front Squat
1x Shoulder to Overhead (any way)

Tuesday 12/6/2016

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:
Back Squat – 75% x 3 x 5

WOD: For time

80 Double-unders
70 Squats
60 V-ups
50 Jumping Lunges
40 Sit-ups
30 Push-ups
20 Toes to bar
10 Wall-walks… and back up^

Monday 12/5/2016

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: Bar-ups or Kip/Butterfly pull-ups

Strength:
Snatch – 75% x 3 x 3, 80% x 2 x 2

WOD: AMRAP in 12 minutes

10 Lateral Barbell Burpees
3 Snatches (80% of 1RM of Snatch)
3 Bar-ups

Sunday 12/4/2016

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 (10am to 12pm)

Saturday 12/3/2016

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.

Partner WOD: As many thrusters as possible in 15 minutes

10 Dumbbell Thrusters (35/20)
150m Sandbag run (45/25)

Partner “A” does DB thrusters while Partner “B” does 150m Sandbag run. Swap after each round until 15 minutes expire.