Monthly Archives: November 2013

11/29/2013 WOD

3 Rounds for Total Reps 1st Minute – 5 OH Squats With remaining time in the 1st minute complete as many double unders as possible 2nd Minute – 5 Push Press With the remaining time in the minute complete as … Continue reading

Posted in WOD | Leave a comment

11/27/2013 WOD

3 Minutes Max # of KB Swings 55/35# 3 Minutes Max # of Burpee Pullups (L1 = Burpee Box Jumps) 3 Minutes Max # of Pushballs 20/14# @ 10′ REST 1 MINUTE 2 Minutes Max # of KB Swings 55/35# … Continue reading

Posted in WOD | Leave a comment

11/26/2013 WOD

Skill/Strength – Snatch EMOM – 10 Minutes perform 3 snatches using light weight working on form Every two minutes – 10 minutes – perform 1 snatch increasing weight each rep. Work towards your 1RM 5 Minute AMRAP 3 Power Snatches … Continue reading

Posted in WOD | Leave a comment

11/25/2013 WOD

For Time: 500 M Row (8/6) Rest exactly one minute 16-11-6-11-16 Thrusters 95/65# Barbell Pushups

Posted in WOD | Leave a comment

Competition Team

Coming in January, we will start a Competition Team. The focus will be nutrition, efficiency, stamina, strength, and team building. In order to be part of the team, one must have already mastered baseline movements and ROM. If you are … Continue reading

Posted in Good To Know Cf Info | Leave a comment

December 1st Changes

Beginning December 1, there will no longer be regular Monday & Wednesday 6:15pm classes. Strength class will continue Monday -Thursday at 6:15pm. Try a class for FREE (one time option) will now be included with Saturday 9am WOD. Please let … Continue reading

Posted in Good To Know Cf Info | Leave a comment

11/22/2013 WOD

For time 50 sit-ups 20 power cleans 95/65# 20 push press 95/65# 20 front squats 95/65# 20 hang power snatch 95/65# 20 K2E’s 50 sit-ups Begin the WOD with 10 lateral jumps. EMOM stop and do 10 lateral jumps.

Posted in Uncategorized | Leave a comment