Mar.31.16

REMINDER: Saturday is 1 of 3 BARBELL RODEO Meetings @ 9am & we will be working out. PLEASE try to make at least 2 meetings. Very Important.
CF WOD:

A. Strength: 10min

Deadlift

6 reps @ 65%

4 reps @ 75%

2 reps @ 85%

2 reps @ 90%

1 rep @ 95%

….

Every 3 minutes, for 6 minutes (2 sets):

Deadlift x 1 rep @ 101+%

….

B. 5 rounds : (20 min Cap)

25 Wall Ball Shots (20/14 lbs)

50 Double-Unders

   
   

Mar.29.16

Dont Forget tomorrow is our WINE & YOGA night (5:30pm), so bring your favorite bottle of wine and your favorite yoga mat 😉 to relax with us . {Note: there will be no strength to follow, sorry for any inconvenience.}

CF Parents TODAY is our Last kids class til May. Remember we are holding all kids classes for the month of April due to Competition and many scheduling conflicts. We will start kids back up on first monday in MAY. THANK YOU 🙂
CF WOD:

A. Five sets for max reps of:

30 Seconds of V-ups

-Rest 30 seconds-

30 Seconds of Push-Ups

-Rest 30 seconds-

30 Seconds of Toes to Bar

-Rest 30 seconds-

B.For time:

Row 50 Calories

50 Kettlebell Swings (32/24 kg)

Run 800 Meters

  

Mar.25.16

Tonight is our  OPEN Party at 7:30pm to celebrate the END of CF OPEN. We will be having a social with drinks and snacks directly after the 6:30pm WOD.

*Please bring a drink/snack of choice:) Anything helps & we hope to see you there!

CF OPEN 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

….

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

….

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 45 lb.
Women use 35 lb.
Note: Burpees over an unloaded barbell are permitted for this division.

  

Mar.24.16

16.5 Get announced tonight at 5pm- Make sure to watch it online! 

We will be scheduling more volunteer meetings as 7 people showed up out of the 27 that signed up. PLEASE make sure to make it to any other meeting scheduled. (If unable please contact Allie)

A.(10Min)

Rope Climb x 2 ascents (legless or normal)-(or work on achieving perfect L-Pull-Ups)

-L-Sit Hold x 45 seconds accumulated time

– Gymnastics Skill of choice – 5-10 reps {handstands,Pull-up’s,Dips etc}

B.) 3 Rounds:

Run 600 Meters

15 Kettlebell Swings (O/G)

30 Russian Twists