Thursday 6/1/2017

Announcements:

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
      The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
    • SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
      Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
    • 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 5/31/2017

Announcements:

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
      The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
    • SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
      Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
    • 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:
2 Snatch Balance + 1 OHS @ 80% 3sets
Snatch – 75% 2×3, 80% x 2, 85% x 2, 90% x 1

WOD: For time

3 rounds of:
10 calorie row
10 Burpees over rower

then…

600m Run
60 Sit-ups
400m Run
40 Sit-ups
200m Run
20 Sit-ups

Tuesday 5/30/2017

Announcements:

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
      The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
    • SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
      Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
    • 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:
Strict Press – 65% 3×8
Front squat – 65% 3×8

Skill:
Handstand Push-up/ Walks

WOD: AMRAP 10 minutes

9 Squat cleans (155#/105#)
9 HSPU
10 Lateral BB hops

7 Squat cleans
7 HSPU
20 Lateral BB hops

5 Squat cleans
5 HSPU
30 Lateral BB hops

Memorial Day 5/29/2017

Announcements:

    • Change of schedule. – Sunday, May 28 & Memorial Day, May 29 
      Sunday, May 28 – Box closed
      Memorial Day, May 29 – 10am to 12pm

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
      The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
    • SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
      Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
    • 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)

Box open from 10am to 12pm.

Sunday 5/28/2017

Announcements:

    • Change of schedule. – Sunday, May 28 & Memorial Day, May 29 
      Sunday, May 28 – Box closed
      Memorial Day, May 29 – 10am to 12pm

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
      The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
    • SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
      Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
    • 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)

Box closed today.

Saturday 5/27/2017

Announcements:

    • Change of schedule. – Sunday, May 28 & Memorial Day, May 29 
      Sunday, May 28 – Box closed
      Memorial Day, May 29 –10am to 12pm

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
      The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
    • SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
      Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
    • 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)

WOD: Weighted Annie on the run

For time:

50-40-30-20-10 of

Double-unders
Sit-ups

with 200m run after each round with sandbag (45#/25#)

Friday 5/26/2017

Announcements:

    • Change of schedule. – Sunday, May 28 & Memorial Day, May 29 
      Sunday, May 28 – Box closed
      Memorial Day, May 29 – 10am to 12pm

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
      The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
    • SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
      Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
    • 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:
Snatch pull 4×3 @85%
Hang snatch 2×2 @60%, 2×2 @65%

WOD: AMRAP in 12 minutes

Snatch Complex

9x Snatch (wide) grip Deadlifts (115#/75#)
6x Hang Power Snatches
3x Snatch Balances
1x Hang Snatch

Can’t drop bar. If dropped, entire round is lost. Deadlifts must be touch-n-go. Bar can be dropped after hang snatch.

Thursday 5/25/2017

Announcements:

    • Change of schedule. – Sunday, May 28 & Memorial Day, May 29 
      Sunday – Box closed
      Memorial Day – 10am to 12pm

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
      The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
    • 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 5/24/2017

Announcements:

    • Change of schedule. – Sunday, May 28 & Memorial Day, May 29 
      Sunday – Box closed
      Memorial Day – 10am to 12pm

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
      The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
    • 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)

WOD: “Murph”

For time:

1 Mile Run
100x Pull Ups
200x Push Ups
300x Squats
1 Mile Run

Partition the pull ups, push ups, and squats as needed. Start and finish with a mile run.

Tuesday 5/23/2017

Announcements:

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
      The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
    • 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:
Front squat – 3×10 @60%
Power Clean & Jerk
2x of 3 power cleans plus 1 Jerk @75%
2x of 2 power cleans plus 1 jerk @80%

WOD: For time

Buy-in with 60 calorie row

3 rounds of

100 single-unders
100m sprint
100m run backwards
50 Double-unders

Cash-out with 25 burpees