Saturday 21 2018
Team work WOD #1 “JAS” 7 min am rap Ladder 10-1 Burpees KB Russian Swings @ manageable weight WOD #2′ EMMA” 10 Ring Rows 30 Walking Lunges WOD#3 “DANNY” Block run with MB
Friday April 20 2018
Friday Night Social went very well… Great food and company…. NEXT SOCIAL IS JUNE 1……. HOPE TO SEE ALL THE COAHES AND MEMBER THERE !! BBQ IF WEATHER IS GOOD! PRE CLASS WARM UP 3 Rounds 200m jog 20 Lunges mobilize OLYMPIC WEIGHTLIFTING 10m EMOM 1 Hang Clean jump 1 Muscle Clean […]
Thursday April 19 2018
Connor doing his thing ! weak skill or missed strength METCON “CONNOR” 5 Rounds: 30 Kettlebell Swings (70/53) 30 Burpees 30 ps Banded pulls in plank
Wednesday April 18 2018
One thing I love about training and group classes is everyone can partner up and have a great experience! PRE CLASS WARM UP 1000m Row, then: 3 Rounds 10 DB Row/side (15/25) 10 Inch Worms STRENTGH Bench Press or Push Jerk no split 8 8 8 8 8 …. alternate with Weight plate […]
Tuesday April 17 2018
The littles also enjoy the Friday night socials PRE CLASS WARM UP 3 Rounds 200m Row 30 Flutter Kicks 10 Push Ups Mobility STRENGTH Push Press – 5x5x70% 1RM METCON “WENDY” 15m AMRAP 40 K B Swings (55/35) 50 Double Unders / 100 single skips 400m Run/ 200 m run walk Core Mobility 100 […]
Monday April 16 2018
Well the reno’s are 90% done and a big thank’s to Elmer and Phae for your help tonight to put it all back together! Thank everyone for being so positive about this mess and keeping me in check! Warm up 10 Single leg deadlifts posterior chain release …. foam roller 10 Single leg […]
Team wod Saturday April 14 2018
PARTNER WOD One thing I love about CF is all ages wod and partner up together! There may be a few decades between them but if just doesn’t matter . WARM UP SURPRISE …. MB ???? 6 min AMRAP wod 1 25m/50m/100m Sprint 7 DB Thrusters (35/25)MW 6 min AMRAP wod 2 bar […]
Friday April 13 2018
See everyone today for our 2nd Friday night Meet and Greet Social! This friday we will be celebrating the OPENS coming to an end and the Regionals beginning ! Please bring something paleo to share and a special drink if you wish 🙂 The Champs Each Athlete is doing 50 SP Single Arm Split Snatch […]
Thursday April 12 2018
Happy girl landing her muscle up! Warm up …..Outside ball warm up HERO WOD ‘TAMA” if anything looks out of reach for you TODAY we will modify For time: 800-meter single-arm barbell farmers carry, 45/35 lb. 31 toes-to-bars 31 push-ups 31 front squats, 95/65 lb. 400-meter single-arm barbell farmers carry, 95/65 lb. 31 […]
Wednesday April 11 2018
Hello Wednesday, classes today start at 6:00am and end at 6:00 pm with a great mobility class…. See you all there Warm up lats stretch with band attached to bottom on rig wrist release with bands hip mobility stretches on floor, in lunge pos, then work into pigeon do one side and test retest […]