May 29.15

Tomorrow we will be holding our in-house competition. We will start at 9 AM and it will most likely go to 11 or 12. This is a team competition all in fun and for a good experience:)!



 CF WOD:

3 RFT:

30 Power Snatches, 75/55

15 Front Rack Lunges

7 Strict Pull-ups

Then…(if time)

500m Row For Time





May 28.15

Hope everyone enjoyed Yoga last night! We definitely all need more of it, that’s why CFC will now have it every Wednesday @ 5:30pm, as along as our athletes keep attending. Thanks to those who attended yoga , and sorry for missing some of you on board pic. 

CF WOD:

Front Squat

3×3@70%

3×3@80%

1×3+@90%

then..

Conditioning:

90 Double unders

30 SDHP 90 Double unders

30 Front Squats

90 Double unders





Yoga Today!

Today we will have our first yoga class at 5:30 PM! Make sure to stop by and get mobilized with us. All other classes are normal noon 430 and 630

CF WOD:

15 AMRAP

Turkish get up

Front rack walking lunges

Lateral jumps over bar





May 26

Such a great feeling to see how many athletes showed up for our Memorial WOD! It is truly a accomplishing and great feeling to complete the workout in honor of our fallen soldiers. Everyone did awesome and pushed themselves beyond measure!

Today is Day 23 of our Summer Six Pack Challenge!!

Hope everyone is staying on track with their healthy eating habits and workout schedule. Don’t hesitate to come by and talk with me or Andrew about tips and tools to push past bumps in the road!

CF WOD:

Conditioning:

20 Push Press

200m Run

40 Cleans(135/85)

400m run

20 cleans

200m run

40 push press

 

 

 

 

 

May 25

 

MEMORIAL DAY!

See you at 5:30PM for our Memorial Day WOD!! All other classes closed. Don’t worry if you don’t think you can finish WOD , we will Modify as needed and creating TEAMS!

Salute Those who sacrifice everything for our daily lives !

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May 23rd

MEMORIAL day WOD Monday 25th WOD 5:30pm ONLY. Come salute those who have fallen for our freedom! Yes, we will be completing “MURPH” / “TEAM MURPH”. See you Monday:)

Today’s TEAM WOD:

Team CHIPPER-

40 OHWLunges (45/25)

20 Cluster (95/75)

15 Back Burpees

40 Lateral Jumps (tot)

20 Cal Row