Nov.30.15

Goodbye NOV. hello DEC! This year has flown bye. I’m hoping all of you are sticking with it during this holiday season! It when we need it most.

Announcements
:

No YOGA this Wednesday (dec2). 

Cal Challenge ends Dec 14th!! 

Count Down to Christmas WOD & Holiday White Elephant Gift Exchange Party Dec. 18th @ 7:30pm The Final Round) details will be on Info board. 

24&25th Christmas / 30th&1st New year schedule 

CF WOD:

Tabata Sit-ups

4Rounds:

20 SDHP (115/75)

200m Run

20 burpees 

THANKSgiving WOD

HAPPY THANKSGIVING….  CFC is definitely grateful for the community that surrounds us and the athletes we have beside us! We thank you for all your support and wish you a great Thanksgiving. Before you start cooking & digging into your Feasts….. Come get your WOD in!!!!! Class @ 6:30AM ONLY

Recovery WOD tomorrow @ 5:30pm! (If enough time athletes have signed up)

 

 CFC thanksgiving WOD:

Turkey Day Massacre”

30min As many points as possible

 In teams of 3,  you will have 30 minutes to accumulate as many points as possible by completing the following movements:

 Gymnastics Movements

20 sit ups = 2pts

1 leg less rope climb = 10pts

10 pull ups = 5pts

20 push ups= 5pts

20 kb swings (53/35) = 10pts

50 air squats = 10pts

3 bar muscle ups = 15pts

5 wall climbs = 15pts

————————————

1000m row = 12 pts

800m weighted run (15/10) = 10pts

————————————

Barbell movement (95/65) = 1pt per rep

This can be anything-ground to overhead, power clean, snatch, deadlift, front squat, back squat, push press, etc.

*Team member 1 will be completing an 800m weighted run

 *Team member 2 will be completing an AMRAP of any of the barbell movements

 *Team member 3 will be completing any of the gymnastics movements

 **Once team member 1 returns from the 800m run or 1k row, the team will rotate responsibilities**

 It is the teams responsibility to keep track of all the point totals/reps. All reps for each movement must be done completely and properly in order for the points to count.

 

   
 

Nov.25.15

THANKSGIVING schedule starts tomorrow 6:30am WOD 

Yoga @ 5:30pm / Strength @ 7:30pm !

And now for my Monthly COACH Rant. I want to talk to you guys about the importance of  MOBILITY.
I have been noticing too much that we as athletes are not taking the time we need after class to actually stretch & do mobility. As a class we only have so much time but that does not mean that you as the athletes shouldn’t stay after class (if possible) to do more mobility & stretching. (*If can’t stay stretch at home)
From personal experience I know too well what limited mobility time can do. This also includes our warm-ups as they are just as important. If we are going to be serious in our workouts and longevity of our muscles and joints, then we need to focus ourselves on the most important factor….. yup you got it MOBILITY.
So with that said make sure we are always “Warmed up” and “cooled down” after class. Rolling out is a good thing but not the only thing we should be doing.  ASK YOUR COACH for any extra stretching or mobility you can do for certain sore areas etc. We want to help! ….and no we are not pointing any fingers to any one person, trust me we all need it, even your coaches.

See ya at the BOX! 🙂

CF WOD:

12 AMRAP

3 Power Snatches (135/95)

6 Power Clean(135/95)

9 Ring Dips

54 KB Swings