W.O.D.

  • Tursday March 5th




    Watch Party - kicks of around 7Pm for the release of 15.2. Lets have a repeat night of what we had last Thursday night. Lets pack the house and cheer on those athletes that are gonna give it as go. BRING THE NOISE.......


    15.2 releases at 7pm. We will have scramble and try to get ppl working out as fast as possible.  Her we go. 321 GO....





  • Wednesday March 4th



    WOD
    EMOMx10
    3 Front Squats 70-80% if you are not hitting 15.2 on thursday. If you are lighten the load, stretch it out etc

    5RFT of
    20 Lunges
    15 DB G2OH (alternating)
    10 HR Push Ups


  • Tuesday March 3



    15.1 and 15.1a aare officially in the books. Incredible start. We saw a ton of PR's on the C&J. Let's keep up the strong work. Bring on 15.2

    WOD

    10-9-8-7-6-5-4-3-2-1 reps of 
    Power Cleans  155/105  135/95  115/85
    Burpees

    Cash Out 
    Core work 100 reps


  • Monday Mar 2nd




    WOD
    Strength 

    Shoulder Press 
    3-3-3
    Push Press
    2-2-2
    Push Jerk
    1-1-1

    Conditioning

    AMRAPx8
    1 Deadlift *Choose load go heavy
    5 HSPU
    15 Dubs


  • Sunday March 1st





    WOD
    2 Person Teams 

    AMRAPx25
    "Deck of Cards"
    Diamonds=TBA
    Clubs=TBA
    Spades=TBA
    Hearts=TBA

    Joker=TBA

     

  • Saturday Feb 28th

    FINISH.........

    Concealed Carry Class - Due to the weather the classe has been rescheduled for March 14th. If you need a refund, come see me


    Open 15.1

    We will kick off at 9am and run heats about every 20:00. We will start CFK at 12:00 and start back up with heats immediately after. Hoping to be finished by 1:00 or  2:00  at the latest. Please be patient not only tomorrow, but over the next 5 weeks. Especially on Fridays. Some class times may not start on time and may run long. 

    Sunday - Regular hours.


     

  • Friday Feb 27th


    WORKOUT 15.1
    Complete as many rounds and reps as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts (115 / 75 lb.)
    5 snatches (115 / 75 lb.)

     

    WORKOUT 15.1a

    1-rep-max clean and jerk
    6-minute time cap

    Rx’d
    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

    Complete as many rounds and reps as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts (115 / 75 lb.)
    5 snatches (115 / 75 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)

    Complete as many rounds and reps as possible in 9 minutes of:
    15 hanging knee raises
    10 deadlifts (85 / 55 lb.)
    5 snatches* (85 / 55 lb.)
    *ground-to-overhead allowed

    Masters
    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts (85 / 55 lb.)
    5 snatches (85 / 55 lb.)

    Masters Scaled
    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

    Complete as many rounds and reps as possible in 9 minutes of:
    15 sit-ups
    10 deadlifts (65 / 45 lb.)
    5 snatches* (65 / 45 lb.)
    *ground-to-overhead allowed

    Teens
    (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts (85 / 55 lb.)
    5 snatches (85 / 55 lb.)

    Teens Scaled
    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

    Complete as many rounds and reps as possible in 9 minutes of:
    15 hanging knee raises
    10 deadlifts (65 / 45 lb.)
    5 snatches* (65 / 45 lb.)
    *ground-to-overhead allowed

    Workout 15.1a
    (All Divisions)
    1-rep-max clean and jerk
    6-minute time cap


  • Thursday Feb 26th


    #TBT Motivation


    Ready or not it's time...The 2015 Open is upon us. Let the "In house" Games begin.

    Watch Party - They will release the workout at 7pm. Lets pack the house and make some noise. Come to workout, judge, or drink a cold beverage, or cheer your teammates on. Time for your hard work to payoff..Leave Nothing 

    We will be closed throughout the day cleaning and prepping for the workout release.

    Teams- Some have recently registered and haven't been placed on a team. I will have you all placed before the release of the workout. 

    3.2.1..GO!




  • Wednesday Feb 25th



    Concealed Carry class- The CC class is Saturday starting at 8am and running until around 4pm. It will be held at the Rogers Police Department (1905 South Dixieland Road)

    2015 Open - Most everyone has seen the team rosters by now. Lets try and get a team name as soon as possible. Be smart when it comes to the workouts. If you are doing the open workout on Thurday nights I recommend taking at least Wednesdays off, or if you are doing them on Saturdays I'd take Fridays off. Remember don't take the open too serious. Our goal is to have fun with others in our community. 

    Thursday Night - Workouts will be released on Thursday nights at 7pm. Lets pack the house with a watch a party. Remember though if you are working out please be patient with heats. We will have as many athletes per heat as possible. In the past we have ran heats as late as 10pm. I know not many want to be working out that late. We'll prevent it if possible.

    WOD 
    Contitioning 
    For Time Complete
    "Baseline"
    500m Row
    40 Air Squats 
    30 Sit Ups 
    20 Push Ups 
    10 Pull Ups

    Then

    Strength 
    Back Squats 
    5-5-5


  • Tuesday Feb 24th



    Teams - Ok due to the size of the teams instead of posting them on the site they will be posted throughout the gym. Be sure and check to see whos team you are on. Also you'll need to come up with a team name for the plaques.


    WOD
    5RFT of
    3 Power Cleans 205/135 185/125 155/105
    3 Front Squats 
    3 Jerks
    20 Dubs



     

  • Monday Feb 23rd



    2015 CF Open Info  Please read

    Ok gang we are just 4 days away..Thursday night at 7pm central they will release 15.1. Since putting the teams together roughly 10 more people have signed up, so I will get them on a team and release them tomorrow evening. If ppl continue to sign up they'll get already set teams. Please bear with me. This is quit challenging making sure that teams are even. 

    Here's how the "teams" work. You will be put on a team 10-13 ppl on ea team. There will be a team captain assigned to each team as a point of contact and will be an expereienced open competitor in case you have any questions. Teams do not have to workout together or show up at same time during the open. In fact there will be some on your team that you probably don't know. It's ok have fun with it. Your team will need to come up with a name as there will be a trophy with plaques for ea weeks winners and the 5 week chapions as well. Get creative.

    In the past as the open went on ppl would forget or not get their scores entered. Let's please stay 180+ strong through the open as not to leave your team hanging. As it sits now we will only have a minimum of 4 women per team. SO with that each week I will take the top RX male and female and the top SCALED male and female each week as the teams score. There is NO pressure on anyone. Don't get wrapped up in the competition and have fun. 

    Judges - Some things to remember when judgig an athlete. You are a judge not a cheerleader. It's easy to lose track of things when you get caught up in the excitement and cheering. Be honest but be fair. There will always be a head judge floating on the floor. If you have a question raise your hand. We'll help you out.


    WOD
    EMOMx10 
    Complete 1 - 2 Snatches every minute. Stay light here and focus on finishing.  Maybe work to the weight you expect to get to.

    then

    Open 12.2
    AMRAPx10

    30 Snatches 75/45
    30 Snatches 135/75
    30 Snatches 165/100
    AMRAP Snatches 210/120

    Masters and Scaled

    30 Snatches 45/35
    30 Snatches 75/55
    30 Snatches 100/75
    AMRAP Snatches 120/90   

     


  • Sunday Feb


    Final Rest Day before the start of 2015 Open. Enjoy it. Go spend time with some time with some family and or friends. 

    I will post the teams tomorrow night. Remember you do night have to workout at the same time as your team. Just motivate and support each other 

    Rest Day CLOSED


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