Thursday 4/20/2017

Announcements:

  • Change of schedule – Box closed Thursday – April 27.
  • 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.
  • 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)

  • Active Recovery/Rest Day!

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

Wednesday 4/19/2017

Announcements:

  • Change of schedule – Box closed Thursday – April 27.
  • 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.
  • 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)

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

    Skill: Handstand Push-ups/Walks

    WOD: “Grace”

    For time:

    30 Clean and Jerks (135#/95#)

Tuesday 4/18/2017

Announcements:

  • Change of schedule – Box closed Thursday – April 27.
  • 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.
  • 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)

  • Strength:
    Back Squat – 3 x 5 @75%

    Skill: Kip/Butterfly Pull-ups/Muscle-ups

    WOD: For time

    800m Run
    50 Squats
    10 Muscle-ups or 20 CTB Pull-ups
    50x Push-ups
    800m Run

Monday 4/17/2017

Announcements:

  • Change of schedule – Box closed Thursday – April 27.
  • 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.
  • 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)

  • Strength:
    Power cleans 3×2 @65%, 3×2 @70%

    WOD: 5 rounds For time

    20 V-ups
    10 Front rack lunges (135#/95#)
    10 Bar-facing burpees

Easter 4/16/2017

Announcements:

  • Change of schedule for Easter weekend!
    No 3pm class this Friday, April 14
    Box closed this Sunday for Easter.
  • 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.

    Box closed. Wishing all a very Happy Easter!

    WOD: Find AMEAP (As Many Eggs As Possible) in 15 minutes with Family & Friends!

Saturday 4/15/2017

Announcements:

  • Change of schedule for Easter weekend!
    No 3pm class this Friday, April 14
    Box closed this Sunday for Easter.
  • 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.

    WOD: Filthy Fifty

    For time:
    50x Box jump (m:24″/f:20″)
    50x Jumping pull-ups
    50x Kettlebell swings (m:55#/f:35#)
    50 Walking Lunges
    50x Knees to elbows
    50x Push press (m:45#f:35#)
    50x Back extensions
    50x Wall ball shots (m:20#f:15#)
    50x Burpees
    50x Double-unders

Friday 4/14/2017

Announcements:

  • Change of schedule for Easter weekend!
    No 3pm class this Friday, April 14
    Box closed this Sunday for Easter.
  • 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:
    Power snatch 3×2 @65%, 3×2 @70%

    Skill: Double-unders

    WOD: AMRAP 15 minutes

    36 Double-unders
    10 Lateral barbell burpees
    4 Squat snatches (135#/85#)

Thursday 4/13/2017

Announcements:

  • Change of schedule for Easter weekend!
    No 3pm class this Friday, April 14
    Box closed this Sunday for Easter.

  • 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 4/12/2017

Announcements:

  • Change of schedule for Easter weekend!
    No 3pm class this Friday, April 14
    Box closed this Sunday for Easter.
  • 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:
    Romanian deadlift 3×8@65%
    Push jerk 3×2@65%, 3×2@70%

    WOD: For time

    30-20-10
    Dumbbell Thrusters (35#/20#)
    Toes to bar

Tuesday 4/11/2017

Announcements:

  • Change of schedule for Easter weekend!
    No 3pm class this Friday, April 14
    Box closed this Sunday for Easter.

  • 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:
    Snatch high-pull 3×2@70%, 3@75%
    Power snatch 3×2@70%, 3×2@75%

    Skills: Handstand push-up/walks

    WOD: For time

    800m run
    5 Wall walks
    50 Sit-ups
    10 HSPU
    100 Mountain climbers
    10 HSPU
    50 V-ups
    5 Wall walks
    800m run