Friday 6/30/2017

Announcements:

  • Schedule change Monday & Tuesday – July 3 & July 4

    Monday, July 3: No 3pm session
    Tuesday, July 4: Only one session at 10am

  • 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! 

    Games (Aug 1 – 6)

  • Skill:
    Handstand Push-ups/Walk

    Strength:
    Snatch Max

    WODa: In 15 minutes…

    Buy in with 800m run then AMRAP in remaining 15 minutes.

    24′ Handstand walk (4 reps)
    4 Power Snatches (135#/85#)

    – or –

    WODb: In 15 minutes…

    Buy in with 800m run then AMRAP in remaining 15 minutes.

    8 Handstand Push-ups
    4 Power Snatches (135#/85#)

Thursday 6/29/2017

Announcements:

  • The Get Ready for Summer (GRFS) Challenge – Congrats to the Winners!

    Womens: Gladys Wong (30.3% Change)
    Mens: Don Zeiss (17.4% Change)

    Women Runner ups:
    Billie Bixby (17.7% Change)
    Maribel Rivera (15.4% Change)

    Men Runner ups:
    James Chupeco (13.8% Change)
    Art Romo (13.7% Change)

  • 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! 

    Games (Aug 1 – 6)

  • Active Recovery/Rest Day!

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

Wednesday 6/28/2017

Announcements:

  • The Get Ready for Summer (GRFS) Challenge – Congrats to the Winners!

    Womens: Gladys Wong (30.3% Change)
    Mens: Don Zeiss (17.4% Change)

    Women Runner ups:
    Billie Bixby (17.7% Change)
    Maribel Rivera (15.4% Change)

    Men Runner ups:
    James Chupeco (13.8% Change)
    Art Romo (13.7% Change)

  • 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! 

    Games (Aug 1 – 6)

  • Skill: Rope climb

    Strength: Max Deadlift

    WOD: AMRAP in 15 minutes

    35 Double-unders
    19 V-ups
    1 Rope climb (mod. 2 rope lowers)
    14 Toes to bar
    1 Rope climb

Tuesday 6/27/2017

Announcements:

  • The Get Ready for Summer (GRFS) Challenge – Congrats to the Winners!

    Womens: Gladys Wong (30.3% Change)
    Mens: Don Zeiss (17.4% Change)

    Women Runner ups:
    Billie Bixby (17.7% Change)
    Maribel Rivera (15.4% Change)

    Men Runner ups:
    James Chupeco (13.8% Change)
    Art Romo (13.7% Change)

  • 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! 

    Games (Aug 1 – 6)

  • Strength:
    Bench Max
    Front Squat Max

    WOD: 5 rounds for time

    10 Burpee Box overs (24″/20″)
    15 Wall balls (20#/15#)

Monday 6/26/2017

Announcements:

  • The Get Ready for Summer (GRFS) Challenge – Congrats to the Winners!

    Womens: Gladys Wong (30.3% Change)
    Mens: Don Zeiss (17.4% Change)

    Women Runner ups:
    Billie Bixby (17.7% Change)
    Maribel Rivera (15.4% Change)

    Men Runner ups:
    James Chupeco (13.8% Change)
    Art Romo (13.7% Change)

  • 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! 

    Games (Aug 1 – 6)

  • Strength:
    Clean & Jerk Max

    Skill: Bar-ups/Kip or Butterfly Pull-ups

    WODa: AMRAP in 12 minutes

    9-7-5 of

    Bar-ups
    Clean & Jerk (165#/105#)

    or

    WODb: AMRAP in 12 minutes

    15-12-9 CTB Pull-ups
    9-7-5 Clean & Jerk (165#/105#)

Sunday 6/25/2017

Announcements:

  • The Get Ready for Summer (GRFS) Challenge – Congrats to the Winners!

    Womens: Gladys Wong (30.3% Change)
    Mens: Don Zeiss (17.4% Change)

    Women Runner ups:
    Billie Bixby (17.7% Change)
    Maribel Rivera (15.4% Change)

    Men Runner ups:
    James Chupeco (13.8% Change)
    Art Romo (13.7% Change)

  • 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! 

    Games (Aug 1 – 6)

  • Box closed for rest day.

Saturday 6/24/2017

Announcements:

  • The Get Ready for Summer (GRFS) Challenge – Congrats to the Winners!

    Womens: Gladys Wong (30.3% Change)
    Mens: Don Zeiss (17.4% Change)

    Women Runner ups:
    Billie Bixby (17.7% Change)
    Maribel Rivera (15.4% Change)

    Men Runner ups:
    James Chupeco (13.8% Change)
    Art Romo (13.7% Change)

  • 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! 

    Games (Aug 1 – 6)

  • Partner WOD: AMRAP in 15 minutes

    Partner A:
    Rotation clock 20 calorie row

    Partner B:
    10 Box jumps (24″/20″)
    10 Pull-ups
    10 Deadlifts (155#/105#)

    Partners swap after every 300m row

Friday 6/23/2017

Announcements:

  • The Get Ready for Summer (GRFS) Challenge – Congrats to the Winners!

    Womens: Gladys Wong (30.3% Change)
    Mens: Don Zeiss (17.4% Change)

    Women Runner ups:
    Billie Bixby (17.7% Change)
    Maribel Rivera (15.4% Change)

    Men Runner ups:
    James Chupeco (13.8% Change)
    Art Romo (13.7% Change)

  • 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! 

    Games (Aug 1 – 6)

  • Strength:
    OHS – 2 @90%
    Snatch – 1 @80%, 1 @85%, 1 @90%

    WOD: 4 rounds for time

    400m run
    5 Full Snatches (135#/95#)

    Cash-out with 100 V-ups

Thursday 6/22/2017

Announcements:

  • The Get Ready for Summer (GRFS) Challenge – Congrats to the Winners!

    Womens: Gladys Wong (30.3% Change)
    Mens: Don Zeiss (17.4% Change)

    Women Runner ups:
    Billie Bixby (17.7% Change)
    Maribel Rivera (15.4% Change)

    Men Runner ups:
    James Chupeco (13.8% Change)
    Art Romo (13.7% Change)

  • 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! 

    Games (Aug 1 – 6)

  • Active Recovery/Rest Day!

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

Wednesday 6/21/2017

Announcements:

  • The Get Ready for Summer (GRFS) Challenge – Congrats to the Winners!

    Womens: Gladys Wong (30.3% Change)
    Mens: Don Zeiss (17.4% Change)

    Women Runner ups:
    Billie Bixby (17.7% Change)
    Maribel Rivera (15.4% Change)

    Men Runner ups:
    James Chupeco (13.8% Change)
    Art Romo (13.7% Change)

  • 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! 

    Games (Aug 1 – 6)

  • Strength:
    Strict press – 3×3 @85%
    Backsquat – 3×3 @85%

    WOD: AMRAP in 12 minutes

    6 KB Snatches left arm (55#/35#)
    6 KB Snatches right arm
    24 Wall balls (20#/15#)
    1 Suicide sprint (4 reps)