Friday 3/31/2017

Announcements:

  • Change of schedule for this Sunday!
    Box will be closed Sunday, April 2.
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    It’s that time again to get ready for Summer! It will start on April 24 and end June 16. Sign-up will start on April 3. Stand-by for more details.

    Strength:
    Overhead Squat – 65% x 3 x 5

    WOD: 5 Rounds for time

    32 Double-unders
    16 V-ups
    8 Overhead squats (135#/85#)

Thursday 3/30/2017

Announcements:

  • Change of schedule for this Sunday!
    Box will be closed Sunday, April 2.

  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    It’s that time again to get ready for Summer! It will start on April 24 and end June 16. Sign-up will start on April 3. Stand-by for more details.

    Active Recovery/Rest Day!

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

Wednesday 3/29/2017

Announcements:

  • Change of schedule for this Sunday!
    Box will be closed Sunday, April 2.
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    It’s that time again to get ready for Summer! It will start on April 24 and end June 16. Sign-up will start on April 3. Stand-by for more details.

    Skill: Double-unders

    Strength:
    Halting Snatch Deadlift (hip) – 80% (of snatch) x 3 x 3
    Power Snatch – 65% x 3 x 4

    WOD: AMRAP in 12 minutes

    10 Chest to bar pull-ups
    5 Hang Power Snatches (115#/75#)

Tuesday 3/28/2017

Announcements:

  • Change of schedule for this Sunday!
    Box will be closed Sunday, April 2.

  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    It’s that time again to get ready for Summer! It will start on April 24 and end June 16. Sign-up will start on April 3. Stand-by for more details.

    Skill: Kip/Butterfly Pull-ups

    Strength:
    Back Squat – 60% 3 x 8

    WOD: “Griff”

    For time:

    800 meter run
    400 meter run backwards
    800 meter run
    400 meter run backwards

Monday 3/27/2017

Announcements:

  • CF Games Workout 17.4 is in the books!!
    Congrats to all that has joined the CF Open and finished 17.4! Bring on 17.5!!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    It’s that time again to get ready for Summer! It will start on April 24 and end June 16. Sign-up will start on April 3. Stand-by for more details.

    Strength:
    Halting Clean Deadlift – 80% (of clean) x 3 x 3
    Power Clean – 65% x 3 x 4

    WOD: AMRAP in 15 minutes

    8 Power cleans (155#/105#)
    10 Box over burpees (24″/20″)

Sunday 3/26/2017

Announcements:

  • CF Games Workout 17.4 is in the books!!
    Congrats to all that has joined the CF Open and finished 17.4! Bring on 17.5!!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    It’s that time again to get ready for Summer! It will start on April 24 and end June 16. Sign-up will start on April 3. Stand-by for more details.

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

Saturday 3/25/2017

Announcements:

  • CF Games Workout 17.4 is in the books!!
    Congrats to all that has joined the CF Open and finished 17.4! Bring on 17.5!!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    It’s that time again to get ready for Summer! It will start on April 24 and end June 16. Sign-up will start on April 3. Stand-by for more details.

    Partner WOD:

    AMRAP in 12 minutes of:

    40x Mountain climbers
    20x V-ups
    10x T2B

    w/ a 250m Row (clock rotation)

    Partner “A” does the 40-20-10 movements while Partner “B” rows 250m. Partners will swap after each 250m row is completed.

    Or

    WOD: AMRAP IN 12 minutes

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

Friday 3/24/2017

Announcements:

  • CF Games Workout 17.4 is in the books!!
    Congrats to all that has joined the CF Open and finished 17.4! Bring on 17.5!!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    It’s that time again to get ready for Summer! It will start on April 24 and end June 16. Sign-up will start on April 3. Stand-by for more details.

    Open WOD 17.5:

    10 rounds for time of

    9 thrusters (95#/65#)
    35 double-unders

Thursday 3/23/2017

Announcements:

  • CF Games Workout 17.4 is in the books!!
    Congrats to all that has joined the CF Open and finished 17.4! Bring on 17.5!!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    It’s that time again to get ready for Summer! It will start on April 24 and end June 16. Sign-up will start on April 3. Stand-by for more details.

    Active Recovery/Rest Day!

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

Wednesday 3/22/2017

Announcements:

  • CF Games Workout 17.4 is in the books!!
    Congrats to all that has joined the CF Open and finished 17.4! Bring on 17.5!!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    It’s that time again to get ready for Summer! It will start on April 24 and end June 16. Sign-up will start on April 3. Stand-by for more details.

    Strength:
    Snatch high-pull 3 x 5 @70%
    Hang Snatch – 3 x 5 @60%

    WOD: 4 rounds for time

    2 Suicide sprints
    22 Jumping squats
    22 Sit-ups
    2 Suicide sprints
    22 Jumping lunges
    22 V-ups