For Time 1000m Row
Jumps/ Double Unders
50 HR push-ups
50 Russian KB swings 70/55
50 sumo deadlift high pulls (SDHP) 75/55
We are so thankful for such a big on-ramp class. Bringing new athletes into the gym and creating a bigger stronger community.
We apologize to all of our normal CF athletes as the 7:30 PM class will now also be a on-ramp class. If you must come to the 7:30 PM class it will be treated as a open gym but you must remain out of the way of the on ramp. We apologize for the inconvenience, just know this is only for two weeks. Thank you for your support and understanding!
400 m run
First Off I hope everyone had a fantastic Thanksgiving weekend!
ON-Ramp (7:30am &6:30pm) & Testing Starts Today!!!
*****Drum Roll Please …… ANNOUNCING our “Team-Up & Shape-up Challenge” Individual Winners!
Team ALLIE’S Individual Winner’s :
~LEVI CHANDLER – Lost 5 Inches around his waist, Shaved his “Helen” time by 1:41, and participated in every weekly challenge.
~TARA HUMPHRIES- Lost 7 lbs, shaved her “Helen” Time by 1:07, and had outstanding attendance throughout the 4 week challenge.
Team ANGELA’S Individual Winner’s:
~BLAIR ALTOM- Lost 15 Lbs, shaved 2:00 off her “Helen” time & had amazing attendance throughout the 4 week challenge.
~ROBERT THEIL – Ran over 30 miles, had the highest daily challenge/weekly challenge totals and flawless attendance through the 4 week challenge.
**MVP’s of each team are: Jen Griffin (team Allie) & Katie Donahue (team Angela)
Congrats to you all! You worked hard daily, and crushed your goals! Your CFC coaches are Proud. Each Team did an outstanding job!
Cheers!! (*Winners please stop by the gym to grab you Prizes.)
Dead Ball Ground to over shoulder (50/25)
Dumbbell man makers
Front squats 155/105lbs
CF TEAM WOD:
Teams of 4: 1 player on each station rotate when station in front of your is clear.
10 DB Manmakers (choice)
25 Goblet Squats(G/y)
400 m Run
8:30AM WOD -Friends & Family FREE!
CFC wants to THANK all of YOU for all the continued support to our Box! We love our CFC Family and we are Thankful for you all. Cheers! and we hope you all have a safe and active Thanksgiving !
CF Thanksgiving WOD:
Run 1 Mile
26 Burpee Box Jumps (24″/20″)
26 Strict Pull-Ups
26 Thrusters (95/65 lbs)
26 Knees To Elbows
26 Kettlebell Swings (24/16 kg)
*Scale up or down as appropriate.*May be done as TEAM
Every 3 minutes, for 15 minutes (5 sets of):
Deadlift x 3 reps
*Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
10 Ground to Overhead (135/95 lbs)
100 Meter Run
10 Burpee Pull-Ups
100 Meter Run
Today is our Challenge Awards ceremony and social!
9am WOD/10am Awards-11
* Which Means- Bike (cal) challenge is COMPLETE and no more scores may be turned in.
AWESOME Job to Both of our Teams!!! The dedication, hard work, and teamwork did not go unseen by anyone including your coaches! Because of the great turnout we will making this a yearly event. Everyone pat yourself on the back for a job well done. Everyone will receive a prize for participation so make sure to come;).
Celebration will continue at “The Final Round” … Feel Free to Join
CF TEAM WOD:
We will surprise you!;)