Halloween WOD16

Limited class schedule today. 8:30 AM, 9:30 AM masters, 3 PM open gym, 4:30 PM. See you all at the box with your costumes on!

Cf Halloween WOD :

Zombie vs Living-

3 Rounds

10 Front Squat

31 Double Unders

20 Wall Balls
rest 3 minutes
3 rounds

10 power cleans

13 burpees

14 lateral jumps (24″/20″)
* Two groups ( living and the zombies ) The Living will go 2 minutes ahead of zombies. If the zombies catch anyone in the living (beat or tie their score) then the one caught has to do 25 burpees. For the second WOD the living will become the zombies and the zombies the living.

OCT.27.16

This WOD will be revisited at the end of our 4 week challenge…

Also,  Today is the final day to get your $15 / pics/measurements in. Keep up the awesome work athletes we love the hard work, team work, and dedication!!

Benchmark CF WOD:
HELEN:

3 Rounds:

400 meter run

21 Kettlebell swing 

12 Pull-ups 

OCT.26.16

Keep up the Good Work Teams, the Rowing challenge is looking great!!

Today is last day to sign up if interested!! 

CF WOD:

For Time:

5 K run

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CORE WORK:

4 Rounds:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Rock Hold

– Rest 1 min between rds –

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Oct.25.16

Team-up & Shape-up WEEK 1 Challenge: MOST CALORIES ROWED! Which Team will come out on top this week! Saturday is Deadline.:) READY.SET.ROW!!!!

*If you’d  like to sign up and join a team Wednesday is the last day!! 

CF WOD:

“BASELINE”

For Time:

500m Row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Oct.24.16

Team-UP & Shape-UP challenge Meeting is tonight at 6:30pm!! If you would like us to take you pictures please wear tight fitting clothes.

CF TEAM WOD:

“Get A Grip”

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift (95/65)

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

*The weight cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.