Jan.31.15

There will be NO Open Gym today! sorry for any inconvenience this has caused. Hope everyone has a great day and a Safe Superbowl weekend!

Team WOD:

100 Kettlebell Swings (32/24)

400 Meter Run*

100 Thrusters (45/35)

400 Meter Run*

80 Burpees

400 Meter Run*

100 Thrusters

400 Meter Run*

100 Kettlebell Swings

*Both athletes perform the run at the same time.

IMG_5002

IMG_5001

IMG_5003

Jan.29.15

Athletes ! There will be NO open Gym this Saturday. Sorry for any inconvenience.

CrossFit Open- Sign up to see where you stand amongst others in our region and WORLD! CFC will be doing all of the 5 “OPEN” Workouts. Sign up today to be apart of the CrossFit Open today!

February 26th the first WOD, 15.1, will be announced.

March 5th is 15.2

March 12th is 15.3

March 19th is 15.4

March 26th is 15.5

We will be doing the Open workout for the week each Friday after the announcement as that day’s WOD.

Click on link below:

http://games.crossfit.com/games-widget

CF WOD:

AMRAP 8:

5 Deadlifts, (135/95)

5 Hang Power Cleans,(135/95)

5 Front Squats, (135/95)

5 Push Jerks, (135/95)

Then…

Core Work:

3×10 reps Barbell rollout

3×10 Russian Twists (Y/B)

IMG_4968

IMG_4963

IMG_4966

Jan.27.15

Awesome Box Jumps Athletes!. We are close to the End of your Health Challenge! Feb 6th will be our Promotion ceremony and Health challenge winner announcements . Keep up your hard work 🙂

CF WOD:

Strength:

Back Squat 1RM

Then…

10 AMRAP: (teams of 3)

3 Wall Walks

6 Pistols (total)

9 Kettlebell Swings (32/24 kg)

2015/01/img_4901.jpg

2015/01/img_4902.jpg

Jan.26.15

Reminder! On Ramp#5 starts This week, so 6:30am & 5:30pm will be intro classes only. Hope everyone had a great weekend!

CF WOD:

Max “Box Jump” Height 

then…

3 Rounds:

30 Wall Balls, 20/14

30 Sumo Dead High Pulls, 75/55

40 Box Jumps

40 Push Press, 75/55

20 Cal Row

*rest exactly 1 minute after each round.

2015/01/img_4849.jpg

2015/01/img_4848.jpg