Friday 7/21/2017

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: Bar-ups

    Strength:
    2 Overhead Squats + 3 Snatch Balances x5 @60% of OHS

    WOD: AMRAP in 9 minutes

    Snatch complex of

    4 Snatch deadlift – Touch & go (115#/75#)
    3 Hang power snatch
    2 Snatch balance
    1 Hang snatch

    If barbell is dropped or rested on the ground during complex, entire round is lost.

Thursday 7/20/2017

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 (4pm to 6pm).

Wednesday 7/19/2017

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:
    Jerk behind the neck – 3 x 5 @70%
    Push Press – 5 x 4 @75%

    WOD: AMRAP in 14 minutes

    Buy-in with 60 calorie row then AMRAP in the remaining 14 minutes of:

    5 Shoulders to overhead (155#/95#)
    25 Lateral barbell hops

Tuesday 7/18/2017

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: Pistols

    Strength:
    Power Clean – 3 x 5 @65%

    WOD: For time

    400m run
    10 Alternating Pistols
    50 V-ups
    10 Alternating Pistols
    800m run
    10 Alternating Pistols
    50 V-ups
    10 Alternating Pistols
    400m run

Monday 7/17/2017

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:
    Back Squat – 55% 3 x 10
    Hang snatch (mid-thigh) – 65% x 3 x 5

    WOD: AMRAP in 10 minutes

    6 Hang snatches (95#/65#)
    4 Bar-ups
    30 Double-unders

Saturday 7/15/2017

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)

  • Partner WOD: Max total calorie and reps in 20 minutes

    Shared reps. Only one works at a time.

    20 Calorie Row
    20 Bench press (115#/75#) partner spots
    20 Toes to bar

Sunday 7/16/2017

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)

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

Thursday 7/13/2017 & Friday 7/14/2017

Announcements:

  • Schedule change – Thursday, July 13 & Friday, July 14
    Thursday, July 13: 5am, 7am & 10am – these are from Friday morning sessions (no open gym)
    Friday, July 14: 3:00pm, 4:00pm, 5:00pm, 6:00pm & 6:30pm
  • 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: Max grip hold for time

    WOD: 4 rounds for time

    15 Med ball transfers (20#/15#)
    25 Wall balls
    400m Med ball run

Wednesday 7/12/2017

Announcements:

  • Schedule change – Thursday, July 13 & Friday, July 14
    Thursday, July 13: 5am, 7am & 10am – these are from Friday morning sessions (no open gym)
    Friday, July 14: 3:00pm, 4:00pm, 5:00pm, 6:00pm & 6:30pm
  • 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/Strength:
    Max L-sit holds

    WOD: Chipper for time

    100 Mountain Climbers
    80 Sit-ups
    60 Walking lunges
    40 V-ups
    20 Pull-ups
    10 Wall walks

Tuesday 7/11/2017

Announcements:

  • Schedule change – Thursday, July 13 & Friday, July 14
    Thursday, July 13: 5am, 7am & 10am – these are from Friday morning sessions (no open gym)
    Friday, July 14: 3:00pm, 4:00pm, 5:00pm, 6:00pm & 6:30pm
  • 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/Strength:
    Max Broad jump

    WOD: For time

    21 Front squats (135#/85#)
    9 Bar facing burpees
    15 Front squats (155#/95#)
    15 Bar facing burpees
    9 Front squats (175#/105#)
    21 Bar facing burpees