Nov.29.16

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!

CF WOD:

For Time:

400 m run

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For time:

100-80-60-40-20

Double Unders

25-20-15-10-5

Push Press

Nov.28.16

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.
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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.
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**MVP’s of each team are: Jen Griffin (team Allie) & Katie Donahue (team Angela)
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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.)

 

CF WOD:

Back Squat

3x3x3x3x3RM

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-OR- TESTING:

Gymnastics Section

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For time:

9,6,3 each:

Dead Ball Ground to over shoulder (50/25)

Dumbbell man makers

Front squats 155/105lbs

 

 

THANKSGIVING WOD 16

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:

“Move Mountains”

For time:

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