Monday 7/31/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • 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:
    Kipping/Butterfly Pull-up

    Strength:
    Clean & Jerk 3×2 @70%, 2×3 @75%

    WOD “Helen”

    3 rounds for time

    400m run
    21 KB Swings (55#/35#)
    12 Pull-ups

Sunday 7/30/2017

Announcements:

  • Change of schedule this Sunday – July 30
    This Sundays open box schedule will be 12PM to 2PM.

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • 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 (12pm to 2pm)

Saturday 7/29/2017

Announcements:

  • Change of schedule this Sunday – July 30
    This Sundays open box schedule will be 12PM to 2PM.

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • 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: As many reps and calories as possible in 20 minutes

    Partner A:
    20 calorie row

    Partner B:
    10 Ring dips
    10 Pull-ups
    10 GHDs or 20 sit-ups

    Partners swap after every 25 calorie row

Friday 7/28/2017

Announcements:

  • Change of schedule this Sunday – July 30
    This Sundays open box schedule will be 12PM to 2PM.

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • 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: Max Double-unders in 1 minute

    Strength:
    Push jerk 3×4 @65% of C&J
    Snatch high-pull 3×3 @70% of snatch

    WOD: “Karen”

    150 Wall balls for time (20#/15#)

Thursday 7/27/2017

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!

    Games (Aug 1 – 6)

  • 2017 Goals Challenge – July 21 to September 15
    This is a 7 week individual challenge that is based on a point system depending on which goal(s) you achieve. There are no limits to how many goals you can achieve; nor any are mandatory, but they must be completed before the end of the Challenge. The goals can be chosen in different ways, such as PR max weight, max reps, first successful attempt, PR time or reps/time in Benchmark WODs. Everyone is encouraged to consult with a trainer on a plan that would best achieve their goals.

    Athletes from each Division with the most points by the end of Friday, September 15 will be declared the winner.

    YOU WILL HAVE UP UNTIL FRIDAY, JULY 28, TO SIGN-UP. The sign-up sheet will be on the actual leaderboard posted on the whiteboard.

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

Wednesday 7/26/2017

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!

    Games (Aug 1 – 6)

  • 2017 Goals Challenge – July 21 to September 15
    This is a 7 week individual challenge that is based on a point system depending on which goal(s) you achieve. There are no limits to how many goals you can achieve; nor any are mandatory, but they must be completed before the end of the Challenge. The goals can be chosen in different ways, such as PR max weight, max reps, first successful attempt, PR time or reps/time in Benchmark WODs. Everyone is encouraged to consult with a trainer on a plan that would best achieve their goals.

    Athletes from each Division with the most points by the end of Friday, September 15 will be declared the winner.

    YOU WILL HAVE UP UNTIL FRIDAY, JULY 28, TO SIGN-UP. The sign-up sheet will be on the actual leaderboard posted on the whiteboard.

  • Skill:
    Double-unders
    Strength:
    Backsquat 3×8 @60%

    WOD: For time

    200m run
    12 Power snatches (135#/85#)
    400m run
    9 Power snatches
    600m run
    7 Power snatches

Tuesday 7/25/2017

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!

    Games (Aug 1 – 6)

  • 2017 Goals Challenge – July 21 to September 15
    This is a 7 week individual challenge that is based on a point system depending on which goal(s) you achieve. There are no limits to how many goals you can achieve; nor any are mandatory, but they must be completed before the end of the Challenge. The goals can be chosen in different ways, such as PR max weight, max reps, first successful attempt, PR time or reps/time in Benchmark WODs. Everyone is encouraged to consult with a trainer on a plan that would best achieve their goals.

    Athletes from each Division with the most points by the end of Friday, September 15 will be declared the winner.

    YOU WILL HAVE UP UNTIL FRIDAY, JULY 28, TO SIGN-UP. The sign-up sheet will be on the actual leaderboard posted on the whiteboard.

  • Strength:
    Power Snatch 3×4 @70%
    Power Clean 3×4 @70%

    Skill: Rope climb

    WOD: AMRAP in 12 minutes

    12′ DB Overhead lunges right (55#/35#) – 4 reps
    12′ DB Overhead lunges left – 4 reps
    1 Rope climb
    40 Double-unders
    1 Rope climb

Monday 7/24/2017

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!

    Games (Aug 1 – 6)

  • 2017 Goals Challenge – July 21 to September 15
    This is a 7 week individual challenge that is based on a point system depending on which goal(s) you achieve. There are no limits to how many goals you can achieve; nor any are mandatory, but they must be completed before the end of the Challenge. The goals can be chosen in different ways, such as PR max weight, max reps, first successful attempt, PR time or reps/time in Benchmark WODs. Everyone is encouraged to consult with a trainer on a plan that would best achieve their goals.

    Athletes from each Division with the most points by the end of Friday, September 15 will be declared the winner.

    YOU WILL HAVE UP UNTIL FRIDAY, JULY 28, TO SIGN-UP. The sign-up sheet will be on the actual leaderboard posted on the whiteboard.

  • Strength:
    Halting Clean Deadlift 3×3 @80% of clean
    Romanian Deadlift 3×5 @65% of Deadlift

    WOD: For time

    10-9-8-7-6-5-4-3-2-1

    Deadlifts (225#/155#)
    Handstand Push-ups
    Box Jump (24″/20″)

Sunday 7/23/2017

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!

    Games (Aug 1 – 6)

  • 2017 Goals Challenge – July 21 to September 15
    This is a 7 week individual challenge that is based on a point system depending on which goal(s) you achieve. There are no limits to how many goals you can achieve; nor any are mandatory, but they must be completed before the end of the Challenge. The goals can be chosen in different ways, such as PR max weight, max reps, first successful attempt, PR time or reps/time in Benchmark WODs. Everyone is encouraged to consult with a trainer on a plan that would best achieve their goals.

    Athletes from each Division with the most points by the end of Friday, September 15 will be declared the winner.

    YOU WILL HAVE UP UNTIL FRIDAY, JULY 28, TO SIGN-UP. The sign-up sheet will be on the actual leaderboard posted on the whiteboard.

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

Saturday 7/22/2017

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!

    Games (Aug 1 – 6)

  • 2017 Goals Challenge – July 21 to September 15
    This is a 7 week individual challenge that is based on a point system depending on which goal(s) you achieve. There are no limits to how many goals you can achieve; nor any are mandatory, but they must be completed before the end of the Challenge. The goals can be chosen in different ways, such as PR max weight, max reps, first successful attempt, PR time or reps/time in Benchmark WODs. Everyone is encouraged to consult with a trainer on a plan that would best achieve their goals.

    Athletes from each Division with the most points by the end of Friday, September 15 will be declared the winner.

    YOU WILL HAVE UP UNTIL FRIDAY, JULY 28, TO SIGN-UP. The sign-up sheet will be on the actual leaderboard posted on the whiteboard.

  • WOD: 3 Rounds for time

    10x OH Sandbag box step-ups (24″/20″)
    200m Sandbag Run (45#/25#)
    30′ OH Sandbag lunge
    20x Toes to bar