Friday 12/22/2017

Announcements:

  • Schedule for Christmas week:
    Sunday, December 24 – Christmas Eve: Closed.
    Monday, December 25 – Christmas Day: Closed.
  • Schedule for New Year’s week:
    Sunday, December 31 – New Year’s Eve: Closed.
    Monday, January 1 – New Year’s Day: Closed.
  • New Years Resolution Challenge Starts January 6, 2018
    This is a 3 month, public challenge with a cash prize of over $2000 for only a $20 buy-in. At the same time, using the same scanning information, we will also hold an in-house/CFL competition. For additional information, see our Facebook page/Whiteboard or sign up at
    www.inbody-challenge.comStrength:
    Back squat max

WODa: 5 rounds for time

3 Suicide sprints
15 Wall balls (20#/15#)
20 GHD sit-ups

or

WODb: 5 rounds for time

3 Suicide sprints
15 Wall balls (20#/15#)
30 V-ups

Thursday 12/21/2017

Announcements:

  • Schedule for Christmas week:
    Sunday, December 24 – Christmas Eve: Closed.
    Monday, December 25 – Christmas Day: Closed.
  • Schedule for New Year’s week:
    Sunday, December 31 – New Year’s Eve: Closed.
    Monday, January 1 – New Year’s Day: Closed.
  • New Years Resolution Challenge Starts January 6, 2018
    This is a 3 month, public challenge with a cash prize of over $2000 for only a $20 buy-in. At the same time, using the same scanning information, we will also hold an in-house/CFL competition. For additional information, see our Facebook page/Whiteboard or sign up at
    www.inbody-challenge.comMake up a missed WOD or practice technique/skill and/or goals (4pm to 6pm)

Wednesday 12/20/2017

Announcements:

  • Schedule for Christmas week:
    Sunday, December 24 – Christmas Eve: Closed.
    Monday, December 25 – Christmas Day: Closed.
  • Schedule for New Year’s week:
    Sunday, December 31 – New Year’s Eve: Closed.
    Monday, January 1 – New Year’s Day: Closed.
  • New Years Resolution Challenge Starts January 6, 2018
    This is a 3 month, public challenge with a cash prize of over $2000 for only a $20 buy-in. At the same time, using the same scanning information, we will also hold an in-house/CFL competition. For additional information, see our Facebook page/Whiteboard or sign up at
    www.inbody-challenge.comStrength:
    Overhead squat max

WOD: For time

1 Mile run
100x Double-unders
50x Burpees

Tuesday 12/19/2017

Announcements:

  • Schedule for Christmas week:
    Sunday, December 24 – Christmas Eve: Closed.
    Monday, December 25 – Christmas Day: Closed.
  • Schedule for New Year’s week:
    Sunday, December 31 – New Year’s Eve: Closed.
    Monday, January 1 – New Year’s Day: Closed.
  • New Years Resolution Challenge Starts January 6, 2018
    This is a 3 month, public challenge with a cash prize of over $2000 for only a $20 buy-in. At the same time, using the same scanning information, we will also hold an in-house/CFL competition. For additional information, see our Facebook page/Whiteboard or sign up at
    www.inbody-challenge.com

Strength:
Front squat max

Skill: Bar-ups

WODa: AMRAP 12 minutes

4 Bar-ups
9 Front squats (135#/85#)
24 Floor wipers

or

WODb: AMRAP 12 minutes

9 CTB pull-ups
9 Front squats (153#/85#)
24 Floor wipers

Monday 12/18/2017

Announcements:

  • Schedule for Christmas week:
    Sunday, December 24 – Christmas Eve: Closed.
    Monday, December 25 – Christmas Day: Closed.
  • Schedule for New Year’s week:
    Sunday, December 31 – New Year’s Eve: Closed.
    Monday, January 1 – New Year’s Day: Closed.
  • New Years Resolution Challenge Starts January 6, 2018
    This is a 3 month, public challenge with a cash prize of over $2000 for only a $20 buy-in. At the same time, using the same scanning information, we will also hold an in-house/CFL competition. For additional information, see our Facebook page/Whiteboard or sign up at
    www.inbody-challenge.com

Strength:
Max Clean & Jerk

WOD: “Grace” For time

30x Ground to Overhead (m:135#/f:95#)

Cool down: 2 rounds of Tabata Abs

Sunday 12/17/2017

Announcements:

  • Change of schedule:
    Sunday (12/17) – Box 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 12/16/2017

Announcements:

  • Change of schedule:
    Sunday (12/17) – Box 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.

2017 12 Days of Christmas WOD:

For time

1x Wall walk
2x Thrusters
3x Hang Power Cleans
4x Deadlifts (m:135#/f:85#)
5x Burpees
6x Sit-ups
7x Hand-release push-ups
8x V-ups
9x Jumping Squats
10x Double-unders
11x Pull-ups
12x Handstand Push-ups

Executed same as the song.
1
2, 1
3, 2, 1
And so on…

Friday 12/15/2017

Announcements:

  • Change of schedule:
    Sunday (12/17) – Box 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:
Find new max snatch

WOD: AMRAP in 15 minutes

5 Snatch balances (95#/65#)
10 Lateral Barbell Burpees

Thursday 12/14/2017

Announcements:

  • Change of schedule:
    Sunday (12/17) – Box 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.

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

Wednesday 12/13/2017

Announcements:

  • Change of schedule:
    Sunday (12/17) – Box 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:
Snatch High-pull 5×3 @ 75%
Snatch 3@75%, 3@80%, 2@85%

Skill: Rope climb

WOD: 5 rounds for time

10 Alternating DB Snatches (55#/35#)
1 Rope climb
20 V-ups
1 Rope climb