Thursday 11/30/2017

Announcements:

  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

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

Wednesday 11/29/2017

Announcements:

  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
Jerk behind the neck – 3 x 5 @75%
Backsquat 3×7 @65%

Skill: Handstand Push-up/Walk

WODa: AMRAP in 12 minutes

24 KB Goblet squats (55#/35#)
24ft Handstand walk
24 DB Russian Twists (55#/35#)
24ft Handstand walk

or

WODb: AMRAP in 12 minutes

24 KB Goblet squats (55#/35#)
8 Handstand push-ups
24 KB Russian Twists (55#/35#)
8 Handstand push-ups

Tuesday 11/28/2017

Announcements:

  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
2 Pause Deadlift – 3×4 @70%
Overhead Squat – 3 x 2 @65%, 3 x 3 @70%

WOD: For time

400m run
21 Deadlifts (225#/155#)
600m run
15 Deadlifts
800m run
9 Deadlifts

Monday 11/27/2017

Announcements:

  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
Push Press 5 x 2 @75%,
5 x 2 @80% of Strict press
Cleans 3×2 @70%, 2×3 @75%

Skill: Bar Muscle-ups

WOD: AMRAP in 12 minutes

8 Thrusters (135/85)
4 Bar Muscle-ups
30 Double-unders

or

8 Thrusters (135/85)
12 Pull-ups
30 Double-unders

Sunday 11/26/2017

Announcements:

  • Change of schedule for Thanksgiving week Thursday, 11/23 – Sunday, 11/26
    Thanksgiving Day (11/23) – Closed
    Friday (11/24) – One session at 9am
    Saturday (11/25) – One session at 9am
    Sunday (11/26) – Closed
  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Box closed today.

Saturday 11/25/2017

Announcements:

  • Change of schedule for Thanksgiving week Thursday, 11/23 – Sunday, 11/26
    Thanksgiving Day (11/23) – Closed
    Friday (11/24) – One session at 9am
    Saturday (11/25) – One session at 9am
    Sunday (11/26) – Closed
  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Partner WOD: 3 rounds for time

10 Wall walks (shared)
then 2 rounds each of:
24′ DB Lunges Left arm (55#/35#)
24 V-ups (partner during lunges)
24′ DB Lunges Right arm

Friday 11/24/2017

Announcements:

  • Change of schedule for Thanksgiving week Thursday, 11/23 – Sunday, 11/26
    Thanksgiving Day (11/23) – Closed
    Friday (11/24) – One session at 9am
    Saturday (11/25) – One session at 9am
    Sunday (11/26) – Closed
  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
Deficit Deadlift – 65% 2×7
Bench press – 70% 3×6

Skill:
Kip/Butterfly Pull-ups

WOD: AMRAP in 3 rounds FGB format

Row (calories)
Box jump (24″/20″)
Pull-ups
Deadlift (155#/105#)
Bench press (115#/75#)
Rest (spot bench press)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute rest is allowed to spot bench press before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday 11/23/2017

Announcements:

  • Change of schedule for Thanksgiving week Thursday, 11/23 – Sunday, 11/26
    Thanksgiving Day (11/23) – Closed
    Friday (11/24) – One session at 9am
    Saturday (11/25) – One session at 9am
    Sunday (11/26) – Closed
  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Happy Thanksgiving!! Box is closed for Thanksgiving Day

Wednesday 11/22/2017

Announcements:

  • Change of schedule for Thanksgiving week Thursday, 11/23 – Sunday, 11/26
    Thanksgiving Day (11/23) – Closed
    Friday (11/24) – One session at 9am
    Saturday (11/25) – One session at 9am
    Sunday (11/26) – Closed
  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

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

WOD: 3 rounds time

400 meter run
200m run backward
50 Sit-ups or 30 GHD sit-ups
50 Double-unders

Tuesday 11/21/2017

Announcements:

  • Change of schedule for Thanksgiving week Thursday, 11/23 – Sunday, 11/26
    Thanksgiving Day (11/23) – Closed
    Friday (11/24) – One session at 9am
    Saturday (11/25) – One session at 9am
    Sunday (11/26) – Closed
  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
Backsquat – 3 x 10 @55%
Power clean 3 x 5 @65%

Skill:Bar/Ring muscle-ups

WOD: 5 rounds for time

3 Suicide sprints
12 Alternating Pistols
3 Muscle-ups (6 ring rows & dips)