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Thursday 120531

      WOD

Rest Day – Closed
CFK – 4:30 – 6:30

Paleo Pancakes

1 cup almond flour

·         1/2 cup unsweetened applesauce

·         1 Tbs coconut flour

·         2 eggs

·         1/4 cup water (consider soda water for slightly fluffier pancakes)

·         1/4 tsp freshly grated nutmeg

·         1/4 tsp sea salt

·         coconut oil

·         fresh berries

·         scoop of more muscle or recovery adds a great taste

Instructions

1.        Combine almond flour, applesauce, coconut flour, eggs, water, nut meg and sea salt in a bowl, and mix together completely with a fork. The batter will appear a little thicker than normal mix.

2.       Heat a non-stick frying pan over medium-low heat with 1 tsp coconut oil.

3.       Drop 1/4 cup of batter onto the pan once it is fully heated. Spread out batter slightly if desired.

4.       Flip like a normal pancake when the bubbles start showing up on the top, and cook for another minute or two.

5.        Add more oil to the pan and repeat with remaining batter.

6.       Top with fresh berries.

Wednesday 120530

DON’T FOR GET OUR NEXT FUNDRAISER. “CROSSFIT FOR HOPE”

WOD

21-15-9 reps of

Box Jumps 24/20
KB Swings 53/35
Ring Rows

Tuesday 120529


Awesome job honoring one of nation’s biggest hero’s today. Michael P Murphy, thank you for your service and sacrifice. May you RIP…..

WOD
Strength

Front Squat
3-3-3
Shoulder to Overhead
3-3-3

Extra Credit

Run 300M
30 II Unders
Run 200m
20 II Unders
Run 100m
10 II unders

Monday 120528

LIMITED HOLIDAY HOURS
0630,0830,1100,1200, & 4:30 ONLY……


LT Murphy was killed June 28, 2005 after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds

MEMORIAL DAY MURPH

WOD

“Murph”

Run 1 Mile

100 Pull Ups
200 Push Ups
300 Squats

Run 1 Mile

Partition as needed and wear a 20 # if you have you.

Sunday 120526

Today was a huge success. Thanks again to Lauren, Lisa, Mary, Chad, and Lance for their efforts.  A lot of hard work went into putting the First Annual Wounded Warrior fundraiser together.  Also, a big thanks to those that showed up and supported the cause including multiple local affiliates (540, Terra Firma, and Aftershock).

WOD

Rest Day Closed
** I highly recommend you recover as Monday brings us another doozy of a hero wod.

Friday 120525

SOOOO much work has been put into making this fundraiser a huge success. We will have an RX and Scaled WOD. Every level will be able to participate…We will have food, drinks, and fun for the kids….

WOD

Buy in
400M Run

10 Rounds of:
5 Ring Dips
10 T2B
20 II Unders

Buy Out
400M Run

Saturday 120526

9:00 – 9:30 Check in for WOD
9:30 – WOD Brief
9:45- Prayer
9:55 – National Anthem
10:00 – 3.2.1. GO!!!!!!!!

**REMEMBER THIS WILL BE THE ONLY WOD  FOR THE DAY..NO CLASSES AT THE BOX.


WOD
6438 Number of Enduring Freedom, Operation Iraqi Freedom and Operation New Dawn casualties as confirmed by U.S. Central Command

Every rep will represent a fallen soldier…….

TEAM WOD

RX

Buy in 1600m (Run as a Team)

5 Rounds of

50 BB Thrusters
100 II Unders
100M Sprint
50 KB Swings
50 Burpees
100 Walking Lunges
100 Flutter Kicks
50 Mountain Climbers
50 Box Jumps 20”

Buy Out 1600m Run (As a Team)

Scaled

800-1200m Run (Run as a Team)

3-5 Rounds of

50 Squats
100 Singles
100m Sprints
50 Push Ups
50 Burpees
100 Walking Lunges
50 Mountain Climbers
50 Box Jumps 20”

Buy Out 800-1200m Run

**Unlike most team wods two (2) people will be allowed to work at a time.  

Thursday 120524


WOD

Strength

Up to 30:00
Work up to a heavy single rep of the following couplet:

Hang Clean & Jerk (Power or Squat)
Clean & Jerk (Power or Squat)

** During this portion of the wod you will complete 1 rep C&J from the high hang. The bar will go to the ground where you will complete 1 rep C&J from the floor. Work on hitting those pockets and getting full extension.

Extra Credit
Each for time

1000m Row
100 Sit Ups
100 Alternating Jump’n Lunges

Video

Don’t be surprised to see Carl soon

Wednesday 120523


Reminder of the Memorial Day weekend fundraiser. This will be the only wod posted for Saturday.  

WOD

Rest Day
Open Gym 11-1
CFK 4:30-6:30
Open Gym 6-7:30

Tuesday 120522

WOD#6 at North Central Regionals this last weekend


WOD

3 RFT

50 II Unders
40 BB Thrusters 45/33
30 Pull Ups
20 Alternating DB Snatch 45/35
10 HSPU