Tuesday 10/31/2017

Announcements:

  • Change of ScheduleNo 6:30pm session on Tuesday, October 31
  • 2017 Halloween BashSaturday, November 4 at 6pm
    Start looking or start making your costumes now cuz our 7th Annual Halloween Bash is just around the corner!! Just like the years before, we will have a costume contest that will be based on looks, creativity and presentation. Bring your favorite dish and drinks to share.

Skill: Kip/butterfly pull-ups

Strength:
2 Pause Deadlift – 85% 2×2
Bench – 90% 2×2

WOD: AMRAP in 13 minutes

10 Toes to bar (55#/35#)
31 KB Russian twists
20 KBS
17 Goblet squats

Monday 10/30/2017

Announcements:

  • Change of ScheduleNo 6:30pm session on Tuesday, October 31
  • 2017 Halloween BashSaturday, November 4 at 6pm
    Start looking or start making your costumes now cuz our 7th Annual Halloween Bash is just around the corner!! Just like the years before, we will have a costume contest that will be based on looks, creativity and presentation. Bring your favorite dish and drinks to share.

Strength:
Front squat – 90% 2×2
Clean & Jerk – 60%x1, 65%x1, 70%x1, 60%x1x3

WOD: 3 rounds for time

10 Ground to overhead (135#/95#)
400m run

Sunday 10/29/2017

Announcements:

  • Change of ScheduleSunday, October 29
    Box will be closed (no open gym) Sunday, October 29!
  • 2017 Halloween BashSaturday, November 4
    Start looking or start making your costumes now cuz our 7th Annual Halloween Bash is just around the corner!! Just like the years before, we will have a costume contest that will be based on looks, creativity and presentation. Bring your favorite dish and drinks to share.

Box closed today.

Saturday 10/28/2017

Announcements:

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now CLOSED!! Come out and support your CFL teams and watch them give their 200%!
  • Change of ScheduleSunday, October 29
    Box will be closed (no open gym) Sunday, October 29!
  • 2017 Halloween BashSaturday, November 4
    Start looking or start making your costumes now cuz our 7th Annual Halloween Bash is just around the corner!! Just like the years before, we will have a costume contest that will be based on looks, creativity and presentation. Bring your favorite dish and drinks to share.

Box closed today for the Thriller Throwdown Competition.

Friday 10/27/2017

Announcements:

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now CLOSED!! Come out and support your CFL teams and watch them give their 200%!
  • Change of ScheduleSunday, October 29
    Box will be closed (no open gym) Sunday, October 29!
  • 2017 Halloween BashSaturday, November 4
    Start looking or start making your costumes now cuz our 7th Annual Halloween Bash is just around the corner!! Just like the years before, we will have a costume contest that will be based on looks, creativity and presentation. Bring your favorite dish and drinks to share.

Strength:
Front squat – 85% 3×3
Clean & Jerk – 70%x1, 75%x1, 80%x1x2

WOD: For Time

1k Row
1 Mile Run
100 Sit-ups

Thursday 10/26/2017

Announcements:

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now CLOSED!! Come out and support your CFL teams and watch them give their 200%!
  • Change of ScheduleSunday, October 29
    Box will be closed (no open gym) Sunday, October 29!
  • 2017 Halloween BashSaturday, November 4
    Start looking or start making your costumes now cuz our 7th Annual Halloween Bash is just around the corner!! Just like the years before, we will have a costume contest that will be based on looks, creativity and presentation. Bring your favorite dish and drinks to share.

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

Wednesday 10/25/2017

Announcements:

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now CLOSED!! Come out and support your CFL teams and watch them give their 200%!
  • Change of ScheduleSunday, October 29
    Box will be closed (no open gym) Sunday, October 29!
  • 2017 Halloween BashSaturday, November 4
    Start looking or start making your costumes now cuz our 7th Annual Halloween Bash is just around the corner!! Just like the years before, we will have a costume contest that will be based on looks, creativity and presentation. Bring your favorite dish and drinks to share.

Strength:
Bench press – 3×3 @85%
2 Pause Deadlift – 2×3 @80%

Skill:
Turkish Get-up

WOD: AMRAP in 15 minutes

20 V-ups
3 Turkish get-ups Left (55#/35#)
3 Turkish get-ups Right
20 Double-unders

Tuesday 10/24/2017

Announcements:

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now CLOSED!! Come out and support your CFL teams and watch them give their 200%!
  • Change of ScheduleSunday, October 29
    Box will be closed (no open gym) Sunday, October 29!
  • 2017 Halloween BashSaturday, November 4
    Start looking or start making your costumes now cuz our 7th Annual Halloween Bash is just around the corner!! Just like the years before, we will have a costume contest that will be based on looks, creativity and presentation. Bring your favorite dish and drinks to share.

Strength:
OHS – 2 @90%
Snatch – 1 @70%, 1 @75%, 2 @80%

Skill:
Bar-ups

Open 16.3 WOD: AMRAP in 7 minutes

10x Power Snatches (m:75#/f:55#)
3x Bar Muscle-ups

Monday 10/23/2017

Announcements:

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now CLOSED!! Come out and support your CFL teams and watch them give their 200%!

  • Change of ScheduleSunday, October 29
    Box will be closed (no open gym) Sunday, October 29!

  • 2017 Halloween BashSaturday, November 4
    Start looking or start making your costumes now cuz our 7th Annual Halloween Bash is just around the corner!! Just like the years before, we will have a costume contest that will be based on looks, creativity and presentation. Bring your favorite dish and drinks to share.

Strength:
Strict Press – 85% 3×3
Deficit Deadlift – 80% 2×4

WOD: For time

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

Sumo Deadlifts High-pulls (95#/65#)
Burpee box-over (24″/20″)

Sunday 10/22/2017

Announcements:

  • 2017 Thriller ThrowdownSaturday, October 28
    Registration is now OPEN!! 3 Events, 3 Divisions, with same gender partners! Sign-up soon because we are capping the number of teams!
    Click here for registration and more information
  • 2017 Halloween BashSaturday, November 4
    Start looking or start making your costumes now cuz our 7th Annual Halloween Bash is just around the corner!! Just like the years before, we will have a costume contest that will be based on looks, creativity and presentation. Bring your favorite dish and drinks to share.

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