W.O.D.

  • 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

     

  • Friday Jan 29th



    RXD
    50 Box Jumps 24/20
    50 Jumping Pull Ups
    50 KBS 1pd
    50 Lunges 
    50 K2E
    50 Push Press 45/33
    50 Hip Ext
    50 Wall Balls 20/14
    50 Burpees
    50 Dubs

    Fitness
    35 Box Jumps 
    35 Jumping Pull Ups
    35 KBS
    35 Lunges
    35 K2E, Knee Raises, or weighted Sit Ups
    35 Push Press
    35 Good Mornings or Supermans 
    35 Wallballs
    35 Burpees
    35 Dubs, 15 attempts finish with singles  


  • Thursday Jan 28

     

    WOD

    RXD

    PART 1 
    EMOMX10
    ODD-8 PULL UPS + 8 THRUSTERS 75/55
    EVEN- 8 PULL UPS + 8 OHS 75/55

     PART 2 
    "POWER ELIZABETH"
    21-15-9 REPS OF
    POWER CLEANS 135/95
    RING DIPS 

    BRXD
    PART 1
    EMOMX10
    10 reps at 95/65
    PART 2 
    REGULAR ELIZABETH (SQUAT CLEANS)
     
    FITNESS
    PART 1
    EMOMX10 
    ODD-5 PULL UPS OR RING ROWS+ 5 THRUSTERS 45/35 
    EVEN- 5 PULL UPS OR RING ROWS + 5 OHS OR OH LUNGES

     PART 2 

    "POWER ELIZABETH"

     21-15-9 REPS OF
    POWER CLEANS
    BOX DIPS

     

     

     

  • Wednesday Jan 27th


    It doesn't need to be the 4th or Veterans day to thank a service man or woman. We are blessed to have the heros standing guard and protecting this great nation. May God be you all.

    South - construction starts this week on the showers. Also we will start utilizing the check in system st the front door. Everyone must sign in upon arrival via keycard or manually typing in you r name. 

    WOD

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

    Part 2 

    RX
    AMRAPx13
    25 II Unders
    20 Wallballs 20/14 @10'
    15 Hang Power Cleans 135/96
    10 Deadlifts 
    HSPU

    BRX II must be UB. If miss start over, Loads are 165/115,strict HSPU

    Fitness
    Part 1 
    Shoulder Press 3x3
    Push Press 3x3
    Push Jerk 3x3

    Part 2
    AMRAPx13
    25 II's or 5 att and rest singles
    20 Wallballs @9'
    15 Hang Power Cleans
    10 Deadlifts 
    5 HSPU or Pike or Stink Bugs

     

  • Tuesday Jan 26th


    WOD
    Rest Day
    Active Recover/Accessory work etc
    11-1
    5:30-7pm


  • Monday Jan 25th

    An absolute incredible day of PR's. The bell rang non stop, which I love to hear. Lets finish this cycle stronger than we started.

    South- Construction on showers will begin this week. There should be no disruptions and class will go as normal. Once the construction is complete we will implement the 11:00 class. Good things coming




    WOD
    EMOMx20
    Odd- 1 Power Snatch + 1 OHS increase load as you go
    Even - 1 Rnd of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)

    Fitness
    Odd- 2 Power Snatches 
    S1- 4 Pull Ups, 8 Push Ups, 12 Squats
    S2- 3 Pull Ups, 6 Push Ups, 9 Squats 

     

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