Monday 4/10/2017

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:
    Halting clean deadlift 3@80%, 3×2@85%
    Hang clean 3×2@65%, 3×3@70%

    WOD: For time

    9-8-7 Hang cleans (135#/85#)
    6-5-4 Hang cleans (155#/95#)
    3-2-1 Hang cleans (185#/105#)
    with 2 suicide sprints after each round.

Sunday 4/9/2017

Announcements:

  • 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 (10am to 12pm)

Saturday 4/8/2017

Announcements:

  • 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: For time

    Buy-in with 30 Burpees

    5 Rounds:
    2 KB box alt. step-ups (55#-24″/35#-20″)
    5 KBS

    Then 100 sit-ups

    5 Rounds:
    2 KB box alt. step-ups
    5 KBS

    Cash-out with 30 Burpees

Friday 4/7/2017

Announcements:

  • 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:
    Halting Snatch Deadlift (hip) – 3 @80%, 3 x 2 85% (of snatch)
    Overhead Squat – 3 x 2 @65%, 3 x 3 @70%

    Skill: Handstand Push-up/Walks

    WODa: AMRAP in 12 minutes

    Snatch complex A (m:115#/f:75#)

    Snatch Deadlift
    Power Snatch
    Overhead Squat
    Snatch Balance
    Squat Snatch

    **cant let go of the bar between movements. All five must be done as touch-and-go. Rest must be taken between each complex

    or

    WODb: AMRAP in 12 minutes

    Snatch complex B (m:135#/f:95#)

    Snatch Deadlift
    Power Snatch
    Overhead Squat
    Snatch Balance
    Squat Snatch

    **cant let go of the bar between movements. All five must be done as touch-and-go. Rest must be taken between each complex

Thursday 4/6/2017

Announcements:

  • 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 4/5/2017

Announcements:

  • 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:
    Jerk behind the neck – 3 x 5 @75% of strict press
    Push Press – 5 x 2 @75%, 5 x 2 @80% of strict press

    Skill: Rope climb

    WOD: 5 rounds for time

    200m run
    12 Alternating Pistols
    12 Toes to bar
    1 Rope climb

Tuesday 4/4/2017

Announcements:

  • 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:
    Back Squat – 65% 3×7
    Cleans – 3 x 2 @70%, 2 x 3 @75%

    Skill: Bar-ups

    WOD: AMRAP in 15 minutes

    4 Cleans (185#/115#)
    4 Bar-ups (mod. 8 CTB)
    40 Double-unders (mod. 120 singles)

Monday 4/3/2017

Announcements:

  • 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:
    Hang snatch (mid-thigh) – 3 x 2 @65%, 3 x 3 @70%
    Snatch – 3 x 2 @70%, 2 x 3 @75%

    WOD: For time (13 min cap)

    60 Calorie Row
    50 Wall balls (20#/15#)
    40 Burpees

Sunday 4/2/2017

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.

    Box closed today.

Saturday 4/1/2017

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.

    Partner WOD: AMRAP in 15 minutes

    Partner “A”
    5 DB hang clusters (35#/20#)
    100m DB farmers carry

    Partner “B”
    10 HR Push-ups
    20 Jumping squats
    10 Burpees

    Partners swap after every farmers carry.