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Wednesday 7/18 Happy Birthday Loc!

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TODAY’S WOD:

A. Every 2 minutes for 10 minutes:
5 per side, Single-Arm Dumbbell Thrusters
Increase loads. *Post loads.

B. Complete as many rounds as possible in 3 minutes of:
     5 Wall Ball Shots (20lb-10’/14lb-9’)
     4 Burpees
Five total rounds. One-minute rests in between rounds.
*Compare to 3/8/18.

C. Strength 101:
“Legs #1”
Back Squat 15,12,10,8,6 reps for load.
Front Squat 10,8,8,6 reps for load.
Hamstring Raises 4 sets of 8 reps.
Sissy Squats 4 sets of 8 reps @ 5200 tempo
Hyperextensions 4 sets of 25 reps.
*Rest 30-60 seconds between sets.
*Compare to 6/11/18.

Post dumbbell loads for part A, total rounds/reps for part B and loads for part C to Members Area or comments. 

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Tuesday 7/17

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TODAY’S WOD:

A. Every two minutes for 20 minutes:
5 x Push Press, no rack, tempo 42X1
*Post loads.

B. 3-6-9-11-15-11-9-6-3 reps for time:
Sit-ups
Hang Power Snatch (75#/55#)
Mountain Climbers, 4ct. 
*Post time/loads.

C. Strength 101:
“The Back #4”
1) Weighted Close Grip Chin-ups
8 sets of 3 reps. Increase loads. If unable to do Chin-ups, then partner will assist for 8 sets of 5 reps. 90 second rests.
2) Bent Over Lateral Fly with Plates
5 sets of 5 reps. Increase loads, if able. 1-minute rests.
3) Good Mornings with feet in sumo stance
6 sets of 6 reps. Increase loads. 90 second rests.
*Compare to 6/7/18.

Post loads for part A, time/loads for part B and loads for part C to Members Area or comments. 

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Monday 7/16 Happy Birthday Bobbie!

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TODAY’S WOD:

A. Every minute for 15 minutes:
1 ¼ Back Squat x 3 reps at 75% of bodyweight
*No rack. Compare to 5/31/16.

B. 21-15-9 reps for time:
Doubleunders
Muscle-Ups
Front Rack Lunges (135#/95#)
*Compare to 2/12/15.

C. Strength 101:
“The Chest #1”
1) 2 minutes of push-ups for reps.
2) Barbell Bench Press 10-8-6-4 reps for load. 
3) Dumbbell Flies on Med Ball 10-8-8-8-6 reps for load.
4) Parallel Dips 15-10-8-8-8 for full range of motion. Partner assisted if required.
5) Decline Push-ups 5 sets of 8 reps. Tempo 31X1. Feet on 20” surface.
*Compare to 5/21/18.

Post load and reps completed for part A, post time, scaling, loads for part B and reps/loads/reps for part C to Members Area or comments. 

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Saturday 7/14 Happy Birthday Cody!

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Reminder: Today is the start of the 30 Day Let's Get REAL Food Challenge. Registration and measurements are from 7am until 10am. The first weekly meeting is at 10am. 

TODAY’S WOD:

8 rounds for time:
1 Clean and Jerk
Run 200 meters, forward
Run 200 meters, backward
Rest 2 minutes
*Increase load on the C&J each round.

Post loads for C& J and total time to Members Area or comments. 

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Friday 7/13

 A photo taken from the back door of CFF during last weeks rainy weather. 

A photo taken from the back door of CFF during last weeks rainy weather. 

TODAY’S WOD:

A. Complete as many rounds as possible in 6 minutes of:
8 Dumbbell Snatch, alternate arms (4/arm) – LTBD
10 Slam Ball Get-ups, alternate sides (5/side) – 50lb/25lb
10 meter 1-arm Overhead Walk with a plate balanced on the palm, Left side - LTBD
10 meter 1-arm Overhead Walk with a plate balanced on the palm, Right side
4 total rounds. Rest 1 minute between each round
*Post total rounds/DB load/plate load. 

B. Strength 101:
“Legs #2”
Superset:
Back Squat 15,12,10,8,6 reps for load.
Hamstring Raises 5 sets of 8 reps.
Superset:
Sissy Squats 5 sets of 8 reps @ 5200 tempo
Walking Lunge with Dumbbells 5x10-meters
Rest 2 minutes between supersets. 
*Compare to 5/14/18.

Post total rounds/DB load/plate load for part A and loads for part B to Members Area or comments.

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Thursday 7/12

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Registration, measurements and the start of our 30 day, Let’s Get REAL Food Challenge is this Saturday, 7/14/18, 7am until 10am. The first mandatory meeting is at 10am, after the 9am WOD. We will distribute materials for the challenge at the meeting. It takes 30 days to become consistent with the change in one's habits. We hope you will join us!!!

TODAY’S WOD:

A. For time:
2 Sumo-Deadlift High Pulls (95lb/65lb)
2 Bar Muscle-ups
6 Back Squats (95lb/65lb)
3 Sumo-Deadlift High Pulls
3 Bar Muscle-ups
6 Back Squats
5 Sumo-Deadlift High Pulls
5 Bar Muscle-ups
6 Back Squats
7 Sumo-Deadlift High Pulls
7 Bar Muscle-ups
6 Back Squats

B. Bent Over Row, 5x3, increase loads.
*Compare to 1/19/18.

C. Strength 101:
Skillwork – Turkish Get-ups
*We will work on the different stages of the Turkish Get-up to build the athletes knowledge of how to perform the movement accurately and safely.

Post time for part A and loads for part B to Members Area or comments. 

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Wednesday 7/11

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TODAY’S WOD:

A. Every minute for 5 mintues:
20 calorie Row (damper 5)
Every minute for 5 minutes:
4 Wall Walk Ups w/clap behind back on floor
Every minute for 5 minutes:
5 Hang Power Snatch (50kg/35kg)
Every minute for 5 minutes:
7 Toes to Bar
*Post if you completed each minute as required.

B. Strength 101:
“Arms #2”
1) Superset: 5 sets x 15 reps, increase load.
Bench Dips
Close Grip Floor Press
1-minute rests.
2) Superset: 4 sets x 12 reps, increase load. 
EZ Curls
Alternate DB Curls
1-minute rests.
3) 4 efforts max rep dips, negative only: climb to the top position of the dip and lower your body inch by inch to a count of ten.
*Compare to 5/24/18.

Post completion of each minute as required for part A and loads/reps for part B to Members Area or comments. 

 

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Tuesday 7/10

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TODAY’S WOD:

A. For time:
Run 800 meters
12 Deadlifts (LTBD)
Run 400 meters Backward
9 Deadlifts
Run 800 meters
6 Deadlifts
Run 400 meters Backward

B. Strength 101:
“The Glutes #1”
10 sets of 20 reps, 90 second rests.
Single-leg, Straight Leg Deadlift w/DB (load)
Hip Thrusts (load)
Drop Lunges (load)
Weighted Hip Extensions (load)
Side Leg Raises/side, back against the wall (no load)

Post time for part A and loads for part B to Members Area or comments. 

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Monday 7/9

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TODAY’S WOD:

A. “The Chief”
Complete as many reps as possible in 3 minutes of:
3 Power Cleans (135lb/95lb)
6 Push-ups
9 Squats
*Five total rounds. Rest 1 minute between rounds. Compare to 8/28/17.

B. 5 efforts of 30 seconds, Heavy Front Rack Holds, increasing loads. From the rack.
90 seconds rests. 

C. Strength 101:
“Shoulders #3”
1) 5 minutes rotator cuff warm-up
2) Seated Barbell Press 5 x 10, increase load if able
2-minute rests.
3) Superset:
Bent Over Lateral Raise using plates
Front Raise using a plate
4 x 12, 90 second rests, increase load if able
4) Superset:
Rainbow press
Barbell shrug, behind the body
3 x 12, 90 second rests. 
*Compare to 5/30/18.

Post total reps for part A, loads for part B and loads for part C to Members Area or comments. 

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Sunday 7/8

 Our next food challenge is right around the corner! Check your email for details. 

Our next food challenge is right around the corner! Check your email for details. 

TODAY'S WOD:

For time:
Run 1 mile
25 Hill Sprints
50 Tire Flips

*Partition as necessary. No standing around waiting for tires. 

Post time to Members Area or comments. 

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Saturday 7/7

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TODAY'S WOD: 

For time:
Buy-in: 150 Double Unders
Then, 5 rounds of:
15 Backsquats (135/95)
20 GHD sit-ups
100m sprint
1 legless rope climb
Cash-out: 12 Wall Walk Ups
*Athlete starts with the buy-in and will be done once the cash-out is completed. 

If not performing RX, the following scales are suggested for each movement:
300 Single-Unders OR 100 Single-Unders for beginners
Reduce load on back squat if the athlete needs to break more than once.
Abmat sit-ups
100m walk/jog
2 regular rope climbs OR 2 attempts at beginning the climb
Get as high as you can on WWU

Post time to Members Area or comments. 

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Friday 7/6 Happy Birthday Jenna, Bob and Lauren!

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TODAY'S WOD:

A. Shoulder Press, 5-5-5-5-5 reps for loads. 
*Compare to 1/22/18.

B. "Cindy" & Doubleunders
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
*Every 2 minutes do 50 Doubleunders
**Compare to 3/12/17.

C. Strength 101:
"Legs #4"
100 meters Walking Lunges (no load)
Super Set for 5 sets:
Hamstring Raises on GHD x 5 reps
Stiff Leg Deadlift w/DB x 20 reps, increase load.
- Rest 2 minutes between super sets-
10 minutes Jump Rope

Post loads for part A, rounds for part B and loads for part C to Members Area or comments. 

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Thursday 7/5

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TODAY’S WOD:

A. Complete 7 rounds for time:
10 x 10-meter shuttle runs
Rest 30 seconds
5 x 10-meter Kettlebell Front Rack Carry on the left side, 70lb/50lb
Rest 30 seconds
5 x 10-meter KB Front Rack Carry on the right side, 70lb/50lb
Rest 30 seconds
8 Deadbugs with Kettlebell, Right Arm
Rest 30 seconds
8 Deadbugs with Kettlebell, Left Arm
Rest 30 seconds

B. Strength 101:
“The Back #1”
5 sets of the following exercises, 10 reps of each. Not for time. Stay in control. 
1) Wide-Grip Pull-ups, Behind the Neck
2) Close Grip Chins
3) Deadlift 5 sets of 15, 12, 10, 8, 6 reps for load.
4) Bent Over Dumbbell Rows, single arm
5) Straight Arm Dumbbell Pullover
*Compare to 5/23/18.

Post time for part A and reps completed + loads for part B to Members Area or comments.

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Wednesday 7/4 Happy Independence Day!

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The gym is open from 8:30 until 12 today. The WOD is at 9AM, only. Potluck immediately following the WOD. Please bring a dish to share. Drop-ins are welcome for $10/each. Come celebrate our freedom with us!!!

TODAY’S WOD @ 9AM:

"Olympic Lifting Deck of Cards"

Take a deck of cards, shuffle them, set the clock, draw one card at a time completing the entire deck of cards for time.

Face Cards: 10-count
Ace Cards: 11-count
Numbered Cards: Face Value

Hearts: Power Snatch (LTBD)
Diamonds: Power Clean
Spades: Overhead Squats
Clubs: Split Jerk
Joker: TBA

Post load and time to Members area or comments.

 

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Tuesday 7/3

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Reminder that we only have one class on Wednesday, July 4th at 9am. Doors will open at 8:30am, WOD starts at 9am and a potluck will immediately follow the WOD until 12pm. Please bring a dish to share. 

TODAY’S WOD:

A. “Deck of Cards” - Core-centric

*Take a deck of cards, shuffle them, set the clock, draw one card at a time, and complete the entire deck for time. 
Face Cards: 10-counts
Ace Cards: 11-count
Numbered Cards: Face value
Hearts: Burpees
Diamonds: Mountain Climbers (4ct.)
Spades: Flutterkicks (4ct.)
Clubs: Sit-ups
Joker: 400m Run
*Compare to 5/29/18.

B. Strength 101:
“Arms #1”
1) 5 supersets, rest 1 minute between sets:
Skull crushers x 10 reps, increase load
Barbell Curl x 10 reps, increase load
2) 3 sets of 21’s Bicep Curl, increase load, rest 1 minute between sets
3) 4 supersets, rest 1 minute between sets:
Alternating DB Curl x 12, increase load
Single DB, OH Tricep Extension x 12, increase load
4) Glutes: 100 Pelvic Thrusts
*Compare to 6/1/18.

Post time for part A and loads for part B to Members Area or comments.

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Monday 7/2

 Army Spc. Hilda Clayton

Army Spc. Hilda Clayton

TODAY’S WOD:

A. “Hildy” for time:
100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton. (Source: Crossfit.com)

B. Strength 101:
“Chest #4”
Superset: DB Flyes on Med Ball
                Single Arm DB Chest Press per arm
                12,8,6,4 reps for loads.
                90 second rests.
Superset: DB Pull-Over on Med Ball
                4 sets of 10 reps, increase loads.
                Strict Dips (Stationary, no rings)
                4 sets of 8 reps, add load if able.
                2-minute rests. 
Glutes and Hips:
100 per leg, lying side leg raises, back against the wall.
*Compare to 5/8/18.

Post time for part A and loads for part B to Members Area or comments.

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Sunday 7/1

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TODAY’S WOD:

A. Every 2 minutes for 12 minutes:
5 Deadlifts @ 33X1
*focus on form and positioning and only increase load if good form can be maintained 

B. Complete as many reps as possible in 18 minutes of:
200 Meter Sprint
12 Deadlifts (LTBD)
9 Box Jumps (24’/20’)
6 Burpees 

Post loads for part A and load/total reps for part B to Members Area or comments. 

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Saturday 6/30 Happy Birthday Liz!

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TODAY’S WOD:

Every minute for 15 Minutes:
1st Minute: 10 Hang Power Snatch (LTBD)
2nd Minute: 8 Toes to Bar
3rd Minute: Dead Hang from pull-up bar, 45 seconds

-Rest for 3 minutes and change out weight-

Every minute for 15 Minutes
1st Minute: 5 Hang Power Cleans (LTBD)
2nd Minute: 10 Burpee over Barbell
3rd Minute: Plank Hold for 45 seconds 

Post loads and completion to Members Area or comments.

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Friday 6/29

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TODAY’S WOD:

A. Every minute for 10 minutes
Pinch Grip Carry (plates), 6x10-meters
Compare to 11/3/17.

B. Complete as many meters as possible in 20 minutes:
Burpee Broad Jumps

C. Strength 101:
Mobility/Flexibility for the glutes, hips and hamstrings

Post meters for part B to Members Area or comments. 

 

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