W.O.D.

  • FRIDAY Feb 12


    We are getting close.....


    WOD
    3 5-minute rounds for max reps at each station:
    From 0:00-2:00, run 400 meters then double-unders
    From 2:00-3:00, 35-lb. dumbbell push jerks
    From 3:00-4:00, pull-ups
    From 4:00-5:00, 35-lb. dumbbell hang squat cleans

    Rest 5 minutes between rounds.

    Post number of reps completed each round to comments.

    Dan Bailey, 152, 146, 139 - [video]http://https//www.youtube.com/watch?v=0zCzaAFaYm8&feature=youtu.be

     

  • Thursday Jan 9th


    Rest Day


    WOD
    Open Gym 11-1
    Open Gym 530=7pm
    CFK 530 ish (North)

    North 
    Comp Session 6:30 ish

    South 
    Foundations Cont... 6:30 ish

    BRING YOUR DEBIT CARD. WE WILL HELP YOU SIGN UP

  • WEDNESDAY JAN 10TH




    WOD

    Strength/BB

    EMOMx15
    Min 1-5 = 1 Power Clean + 1 Front Squat 
    Min 6-10= 1 Power Clean + 1 Thruster
    Min 11-15= 1 Clean + 1 Jerk (any method)

    *Start light and add weight as you go

    Conditioning

    3 Rounds of
    AMRAPx3
    5 HPC
    5 S2OH

    Rest 2:00 

    RXD 135/95
    BRXD 155/105
    Fitness Choose Load 
    *Looking for UB ea round


  • Tuesday Feb 9th


    Nap time aka Yoga

    WOD
    Strength/BB
    OHS
    5-3-1-1-1

    Conditioning
    100 II Unders
    50 GS Box Jumps 24/20
    40 TTB
    30 KBS 2/1.5 pd
    20 Burpees
    10 HSPU

    Fitness
    OHS/OH Lunge/Front Squat
    3-3-3-3-3


    Conditioning
    25 II Attempts 75 Singles
    50 GS Box Jumps or Step Ups
    40 Sit Ups
    30 KBS *Scale as needed
    20 Burpees
    10 Stink Bugs


  • Monday Feb 8th



    South packed the house this weekend. 



    WOD
    50 Wallballs
    10 Muscle Ups (R/B)
    40 Wallballs
    8 Muscle Ups
    30 Wallballs
    6 Muscle Ups
    20 Wallballs
    4 Muscle Ups
    10 Wallballs
    2 Muscle Ups

    *Scale MU either 1:1 C2B Pull Ups or 2:1 reg Pull Ups


  • Saturday Feb 6th

    In the News
    A lot going on this weekend. Here's what we got going.

    North (Saturday)
    7,8,9,10,11
    CFK 12:00

    Sunday Feb 7th at 1200
    On Ramp Continued.....This is a class for the beginner or newer athlete trying to get that first kipping pull up, those dubs dialed in, or any other basic movements taught in the on ramp.

    South (Saturday)
    9,10 and
    FREE YOGA at 1130 *Bring your own mats

    Sunday Feb 7th
    Competition Athlete session - 12:00

    WOD
    14.4
    AMRAPx14
    60 Cal Row
    50 TTB
    40 Wallballs
    30 Cleans 135/95
    20 MU

    Scale load/movements as needed


  • Thursday Feb 4

    4 RFT

    50 squats
    15 chest to bar pull ups
    10 clean and jerks 135/95


  • Wednesday Feb 3



    Box News- 

    Just a reminder we've got a ton of stuff going on. There is Yoga at South at 11:30 this Saturday. There is a "comp athlete session" Sunday at 12:00 at South, and a "Continuing Basics/On Ramp cont..." class Sunday Feb 7th at North at 12:00. Let us know which you'll be attending so we can prep.


    WOD
    Rest Day
    Open Gym 11-1 and 530pm-7:00



  • Tuesday Feb 2nd

    North and South locations 
    Box News- The first week of the open our schedule will change as it has the past few opens. For 5 weeks we will run Sunday through Wednesday regular hours, Thursday night Open watch party, Friday regular hours (Open WOD), and Saturday will be limited hours for the Open workout.

     Open 
    Remember when signing up for the Open you'll need to join the affiliate/location you workout most at. The team manager (myself @ North Julia @ South) will then add you to the team. 

    WOD
    Strength/BB  25:00
    Front Squat 
    5-3-1-1-1

    Conditioning
    AMRAPx7
    10 S2OH 95/65
    25 II's

     

  • Monday Feb 1st

    Tandem Deads

    North hours-0530,0630.0830,1100,1200,330,430,530,630
    South hours- 0530,1200,430,530,630

    WOD
    RX
    5 RFT of 
    5 Power Cleans 155/105
    10 Burpees
    Run 200m 

    BRX
    5 RFT of
    5 Power Cleans 185/125
    10 Burpees
    Run 200m

    Fitness
    4-5 RFT of
    5 Power Cleans
    10 Burpees
    Run 200m

    20:00 time cap


  • Sunday Jan 31st




    Hours 
    North- 7,8,9,10,11
    South- 8

    Open Athletes
    After coaches meeting today we've finalized the format of the open this year. We will be doing the team competition again this year. EVERYONE needs to sign up and be a part of it.  Please register sooner than later.  I'll need plenty of time to organize teams. Deadline to register will be Feb  20th. Last year we had over 200 athletes registered. I'd love to beat that this year/ 

    Open Judges
    You will be required to have a 2016 judges certificate and a min of 2 yrs CF experience to judge athletes. We need as many judges as possible certified to allow things to run smoothly. Especially for the athletes that only do the workout on Fridays as the WOD. If there's only one certified judge in that class it'll be a challenge.

    Open Hours
    Same as years past. Sun-Wed regular hours. Thursday will be closed/watch party for open. Firday regular hours and Saturday open athletes only.


    WOD
    2 Person Teams
    10 Muscle Ups B/R
    20 Pistols
    30 Tandem Deadlifts 315/225
    40 Pull Ups
    50 Wallballs
    40 Pull Ups
    30 Tandem Deadlifts
    20 Pistols
    10 Muscle Up B/R


    Cash Out 
    100 Medball Sit Ups

     

  • Saturday Jan 30th


    TBS. This never gets old


    North and South 
    Closed - Rest Day

     

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