WOD
For time:
200m Farmers Carry 32/24kg
50 GHD
50 Wall Ball
50 Pull-Ups
50 Box Jumps
50 Push Ups
50 KBS
400m Run
Post time to comments
Friday September 30, 2011
WODA. Deadlift 5-5-5
B. For time:
105 DUs
35 Man Makers 55/35 DBs
105 DUs
Post time to comments
Thursday September 29, 2011
WOD
A. Push Press
B.3 rounds for max reps:
1 min row (cals)
1 min sit-up
1 min ball slam
1 min T2B
1 min rest
Wednesday September 28, 2011
A. Clean
B. 4 rounds:
In 2 minutes perform:
10 Thrusters 60/40kg
Rnds 1&3: AMRAP Pull-ups in remaining time
Rnds 2&4: AMRAP KBS in remaining time
Rest 1 minute between rounds
In 2 minutes perform:
10 Thrusters 60/40kg
Rnds 1&3: AMRAP Pull-ups in remaining time
Rnds 2&4: AMRAP KBS in remaining time
Rest 1 minute between rounds
Tuesday September 27, 2011
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| I think John loves CF |
A. "The Squats"
OHS x 1
Front Squat x 3
Back Squat x 5
B. 10 min AMRAP
100m Run
10 Box Jumps
Post loads and rounds to comments
Steph is having a Halloween party! Click here for more details.
Monday September 26, 2011
WOD
A. Pull-Ups/Weighted Pull-Ups
B. 5 rounds for time:
7 Deadlift 110/80kg
14 Wall Ball
21 Sit-Ups
Post time to comments
Thanks for the vid Everett
Friday September 23, 2011
WOD
A. Deadlift 1-1-1
B. 20 min AMRAP:
10 Burpees
10 (5/arm) Turkish Get Ups 32/24
100m Farmers Walk 32/24
Post rounds to comments
Thursday September 22, 2011
WOD
A. Push Press/Push Jerk
B. For max reps:
2 min Row (for cals
1 min Rest
2 min Box Jump
1 min Rest
2 min Push-Ups
1 min Rest
2 min KBS
1 min Rest
2 min Wall Ball
Post reps to comments
Wednesday September 21, 2011
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| Alyssa wins best female lifter: 350 squat, 155 bench, 425 deadlift. |
WOD
A. Back Squat 1-1-1
B. 15 min AMRAP
30 DUs
15 Pull-Ups
100m Run
Cut Down On Carbs to Reduce Body Fat
89 for $200 worth to spend at Aubrey's Grass Fed Meat, click here to purchase
The deal is extended a day, so scoop it up soon!
Tuesday September 20, 2011
WODA. Clean
B. For time:
10-9-8-7-6-5-4-3-2-1
CleanT2B
Post load and time to comments
$89 for $200 worth to spend at Aubrey's Grass Fed Meat, click here to purchase
The deal is only available today, so scoop it up soon!
Monday September 19, 2011
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| Saturday fun |
WOD
A. Snatch
B. 3 rounds for time:
400m Run
30 KBS
40 Push-Ups
Post time to comments
Saturday September 17, 2011
Classes as usual!!!
WOD
 |
| Thanks for running the show Josh! |
25 Pull-Ups
300m Run
50 Slam Ball
50 Push-Ups
50 Sit-Ups
50 KBS
300m Run
25 Pull-Ups
Post time to comments
Friday September 16, 2011
Josh has offered to run classes tomorrow so regular schedule applies.
 |
| Fun on the rings |
WOD
Skills Day
Ring Work
Rope Climb
Weighted Pull-Up
Handstand Work
Turkish Get Up
30 Day Paleo Challenge Results are in! Click here for the results.
Music! Everyone has different taste so...if you bring in a CD, we will add it to the playlist.
Thursday September 15, 2011
HAPPY BIRTHDAY ORLANDO!!
A. Back Squat 3-3-3
B. For time:
400m Run
15 Pull-Ups 30 Squats
300m Run
20 Pull-Ups
40 Squats
200m Run
25 Pull-Ups
50 Squats
100m Run
Post time to comments
Wednesday September 14, 2011
**We will be closed Saturday, Sept 17. Don't worry, we'll still post a WOD for you to do at home**
WOD
A. Push Press
B. 10 Min AMRAP
30 DUs
10 Wall Ball
Post rounds to comments
Nutrition seminar with Mat Lalonde, Saturday December 3!! Register here and do it fast to secure your spot! Registration link is also posted under "Links" on the sidebar.
Q&A: Mat Lalonde discusses The Paleo Diet
Tuesday September 13, 2011
**We will be closed Saturday, Sept 17 as we will be in Belleville for a meet. Don't worry, we will still post a WOD for you to do at home**
 |
| Post WOD reflections? |
WOD
A. Deadlift 3-3-3
B. 5 rounds for time:
200m Run
20 KBS
20 Ring Dips
Post time to comments
Monday September 12, 2011
**We will be closed Saturday, Sept 17 as we will be in Belleville for a meet**
WOD
WODA. Snatch
B. 5 Rounds for time:
7 OHS 50/35
9 Bar Facing Burpees
11 Pull-Ups
Post time to comments
Is the Reason for Bees Dying in Colony Collapse Disorder Finally Solved?
Saturday September 10, 2011
WOD400m Run
20 Pull-Ups
50 Walking Lunge
50 K2E
50 KBS
50 Sit-Ups
50 Jump Squats
20 HSPU
400m Run
Post time to comments
Why is the Curves franchise in such bad shape?
30 Day Challenge Participants - Last day to submit your final results!
Friday September 9, 2011
WOD
A. Back Squat 5-5-5
B. For time:
100 DUs
100 Wall Ball
100 DUs
Post time to comments
Do you lift things up and put them down?
Thursday September 8, 2011
WODA. Clean
B. "THE VIRGO"
10-9-8-7-6-5-4-3-2-1
10-9-8-7-6-5-4-3-2-1
Front Squat
Deadlift
Load bar to body weight
Load bar to body weight
Post time to comments
Wednesday September 7, 2011
HAPPY BIRTHDAY JAY!!
WOD
A. Push Press
B. 3 rounds for time:
400m Run
30 Box Jumps
20 T2B
10 Burpees
Post time to comments
Tuesday September 6, 2011
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| How good does this look?!? |
WOD
A. Deadlift 5-5-5
B. 12 min for max reps:
1 min Pull-ups
1 min weighted lunge 20/10kg plate
Post reps to comments
Monday September 5, 2011
WOD
**Hours for today are 10-11 and 11-12 ONLY**
**Hours for today are 10-11 and 11-12 ONLY**
TEAM WOD
Funny vid, not work or family appropriate due to some profanity.
Saturday September 3, 2011
WOD
Three rounds for time of:
50 pound dumbbell Waiter walk, 100 meters, Right arm (55/30lb DB)
30 GHD Sit-ups
50 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions
50 pound dumbbell Waiter walk, 100 meters, Right arm (55/30lb DB)
30 GHD Sit-ups
50 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions
Compare to 14 Jul 11 on CF.com
Post time to comments
Friday September 2, 2011
**Check the schedule page for Monday hours**
WOD
WOD
 |
| Yikes!! |
B. 3 rounds for max reps
90s Row for calories
90s Push-ups
90s KBS
Post score to comments
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