HALLOWEEN

HAPPY HALLOWEEN everyone!!! Our Class times today are Limited for Holiday. We have a 12Noon & 7:30Pm classes. Dress up in your best costume to win a Prize– Judging will take place on Facebook/Instagram!!!

Pumpkins

CFC Halloween WOD:

Merciless Met Con

If you are Chosen to be  “Alive” you will start the workout with the first group.  If you are a “Zombie” you will start the WOD exactly 3 minutes after the living people and try to catch them!

Run 800m
20 Double Unders
40 Air Squats
60 Sit-ups
40 Push-ups
20 Pull-ups
Run 400m

*If you are a Zombie you must catch at least one person.  If you fail to catch somebody you must do a penalty of 25 burpees after the workout.
**If you are alive and you get caught by any Zombies then you must also do the 25 burpees.
The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

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Oct.29.14

Keep up the Momentum! Lets stay strong and have a ACTIVE recovery day! Walk/run/bike/hike whatever it is, keep moving :).

Day 3 of 30 day challenge

CF WOD:

(For Time)

GI Jane:
100 Burpee pull-ups

-Or-

Karen:
150 WallBall Shots

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Keep up The momentum athletes! Just because it’s a rest day doesn’t mean we can eat unhealthy!

Oct.28.14

Great job on The MILE run yesterday athletes! We will be coming back to it to see how we have progressed in our endurance.

Go to our INSTAGRAM acct. (crossfitchowchilla) and tag us with your healthy food idea pictures and activities your doing, with the (hashtag) #cfchowchallenge for a chance to win an Extra little prize at the end of our 30 Day challenge!

Day 2 of 30

CF WOD:

Strength:

Back Squat:
1X5 @ 60%
1X3 @ 70%
1X3 @ 80%
1X1 @ 85%

Then…

3 Rounds:
15 HSPU
15 DU
15 Push JerkIMG_3097.JPGIMG_3100.PNG

Oct.27.14

Our CFC Health challenge starts Tomorrow! Which means we will be testing and starting our diets to reach our goals, within a 5 week span.

The first testing WOD of the Challenge is….

Day 1 of 30

CF WOD:

Strength:
Shoulder Press & Push Press
3x3x3x3x3x3x3

For Time:
1 Mile Run

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Oct.24.14

Happy Friday everyone! Fun Day Friday, let’s get in a good workout before the Weekend. Don’t forget to sign up for the “Look Better Naked Challenge” by Monday. Together as a gym we will reach our individual goals.

CF WOD:

10!
Power Snatch 75/55
Burpees

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