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Sunday 02/25 Happy belated Remo! Happy Birthday Aubrey!

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TODAY'S W.O.D:

A. 3 minutes at each station for reps. 30 second pulse, 30 second full range of motion
The stations:
Kettlebell Swings (LTBD)
Lunges, left leg
Lunges, right leg
Wall Ball Shots (LTBD)

B. Complete as many rounds/reps as possible in 15 minutes:
20 Slam Ball Over the Shoulder (LTBD)
5 Burpee Lateral Jumps over Slam Ball
10 Jumping Slam Balls

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

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Saturday 2/24/18 · Open WOD 18.1

Today's WOD: 18.1*
20-min. AMRAP:
• 8 toes-to-bars
• 10 DB clean and jerks
• 14 / 12-cal. row
*Scaled option available

There will be 13 Heat slots available tomorrow and 4 heat times.

Heat times are:
8:00am
8:30am
9:00am
9:30am

Sign up at the front desk!

Note: Arrive early so you can warm-up. We open at 7am. First heat is at 8am. 
No open gym today. 
This time is for athletes to warm up for the first heat at 8am.


Tips & Strategy...

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Thursday 02/22

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TODAY’S W.O.D:

A. Six rounds of:
:30 seconds of max Back Squats (load 50%-60% of Bodyweight)
:30 seconds rest
:30 seconds max Burpees
:30 seconds rest

B. Mobility 101 @ 10AM:
Point of Interest: Hamstrings/Glutes

C. Strength 101 @ 6PM:
1) 3 rounds of: 90 seconds jump rope + 12 Back Extensions + 12 Sit-ups + 12 Air Squats
2) Deadlift: Every 3 minutes for 15 minutes do 3 Deadlifts, increase load. If failure occurs at 3 reps, then work on 1 rep maxes for the remaining time.
3) 100 Glute Barbell Glute bridges

Post reps for part A and loads for part C to Members Area or comments. Compare to 04/28/17.

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Wednesday 02/21

"Working out is FUN!" -Megan McNally :)

"Working out is FUN!" -Megan McNally :)

TODAY’S W.O.D:

A. 8 rounds for time:
10 Knees to Elbows
20 Meter Bear Crawl
20 Meter Broad Jumps
*Compare to 01/16/2015.

B. Strength 101 at 10AM & 6PM:
“Arms #2”
1) Superset: 5 sets x 15 reps, increase load.
L-seat Dip
Close Grip Floor Press
2-minute rests.
2) Superset: 4 sets x 12 reps, increase load. 
EZ Curls
Alternate DB Curls
2-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.

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

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Tuesday 02/20 Happy Birthday Stephen B!

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TODAY’S W.O.D:

A. Weighted Pull-ups, 5 efforts of max repetitions.
Increase loads. 15-minute time cap.
*Compare to 12/2017.

B. Five rounds for time:
5 Inverted Burpees
7 Bar Muscle Ups
10 Weighted Step-ups w/KB (HTBD+LTBD)
*Compare to 04/13/17.

C. Mobility 101 @ 10AM:
Point of Interest: The Feet and Ankles

D. Strength 101 @ 6PM:
1) Clean and Jerk Review
2) “Grace”: 30 Clean and Jerks for time (135lb/95lbs)
3) Rest of class to build up to 1RM C&J.
*Compare to 06/29/17.

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

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Monday 02/19

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TODAY’S W.O.D:

A. Back Rack Stationary Lunge, step forward:
With a continuously running clock do 5 Back Rack Stationary Lunges (BRSL) on the left leg the 1st- 30 seconds then 5 BSRL on the right leg the 2nd- 30 seconds and so on…continue to alternate legs every 30 seconds for a total of 7 minutes. No rack. LTBD.

B. AMRAP 12 minutes: 
Run 200 meters
50-ft. Handstand Walk (15-meters)
30 second Handstand Hold
*Compare to 09/18/17.

C. Strength 101 at 10AM & 6PM:
“Chest #1”
1) 2 minutes of push-ups for reps.
2) Barbell Bench Press 10-8-6-4 reps for load. 
3) Dumbbell Flyes 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 01/23/18.

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

 

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Saturday 02/17

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TODAY’S W.O.D:

8:00AM Class:

A. 100 bodyweight straight leg Deadlifts - 10-minute time cap. 

B. Complete as many reps as possible in 17 minutes of:
75 Wall Ball Shots, 10ft. Target (20/16)
55 Doubleunders
5 Bar Muscle Ups

C. L-Sit 5 x :15's/plank hold 5 x :30's

9:00AM Class:

A. With a running clock complete the following:
Minute 1: 3 KB. Swings/3 burpees
Minute 2: 4 KB. Swings/4 burpees
Minute 3: 5 KB. Swings/5 burpees
Rx: 50/35

Go for as long as possible, completing each number of reps within the minute.
Record number of minutes completed.

Rest 5 minutes then...
4 x 200 m. Sprints (rest 1 minute between/hold within 3 to 5 sec.)

Post load/time + reps for 8AM and completed minutes + run times for 9AM to Members Area or comments. 

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Friday 02/16

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Reminder: NO 7AM or 8AM class today!

TODAY’S W.O.D:

A. Every minute for 10 minutes:
2 Floating Sumo Deadlift High Pulls
*load stays the same.

B. 50-40-30-20-10 reps for time:
Kettlebell Power Swings (LTBD)
V-Ups

C. Strength 101 at 10AM & 6PM:
Deck of Cards – Abdominals for time.
Face Cards: 10-count
Ace Cards: 11-count
Numbered Cards: Face value
Hearts: Squirms
Diamonds: V-ups
Spades: Flutter kicks, 4ct.
Clubs: Russian twist with plate
Joker: 
1st – Plank hold for 2 minutes
2nd – 400 meters Walk with Plate Overhead
*Compare to 12/20/17.

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

 

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Thursday 02/15 Happy Birthday Tim!

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Reminder: NO 7AM, 8AM or 12PM classes today!!!

TODAY’S W.O.D:

A. Complete as many rounds as possible in 35 minutes:
3 Weighted Pull-ups, increase load
rest 1 minute
6 Slam Ball Over the Shoulder (50lb/25lb)
rest 1 minute
9 per arm, Kettlebell High Pulls (LTBD)
rest 1 minute
12 Dumbbell Squat Cleans (LTBD)
rest 1 minute
**no dropping the kettlebell or dumbbells

B. Mobility 101 @ 10AM:
Point of Interest: Glutes and Hamstrings

C. Strength 101 @ 6PM:
The Clean:
Focus on First Pull with Straight Arms
Drills/Skill Work
Lift Off (Clean Dead Lift)
Dip Shrug
Vertical Jumps
3 rounds of 1 minute per movement

EMOM 18 min for skill & load:
1 Clean Dead
1 Clean Dead + Shrug
1 Power Clean
1 Squat Clean
*Compare to 02/07/16.

Post loads/reps for part A and loads for part C to Members Area or comments. 

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Wednesday 02/14 Happy Birthday Zara!

Just Men for yesterday's 5AM class! 

Just Men for yesterday's 5AM class! 

TODAY’S W.O.D:

A. 10 rounds for time:
Row 250-meter, damper setting 4
20 meters Walking Lunges
*record total time + times for each rowing effort

B. Strength 101 at 10AM & 6PM:
“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
Hyper-extensions 4 sets of 25 reps.
*Rest 1 minute between sets.
*Compare to 01/29/18.

Post total time + each individual row time for part A and loads for part B to Members Area or comments.

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Tuesday 02/13

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TODAY’S W.O.D:

A. Push Jerk 2RM. 15-minute time cap.

B. “Mary”
Complete as many rounds/reps as possible in 20 minutes of:
5 Handstand Push-ups
10 1-legged squats, alternate legs
15 Pull-ups
*Compare to 12/30/14.

C. Mobility 101 @ 10AM:
Point of Interest: The Lats and Obliques

D. Strength 101 @ 6PM:
“Chest”
Superset: DB Flies 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 01/17/18.

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

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Monday 02/12 Happy Birthday Ethan!

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TODAY’S W.O.D:

A. Deadlift 5RM, 15-minute time cap. Touch-n-go. 
*Compare to 01/02/18.

B. 31-21-11 reps for time:
DB Thrusters (LTBD)
DB Push-up + Row/side
Sit-ups
*Compare to 04/23/17.

C. Strength 101 at 10AM & 6PM:
Upper Arms:
Superset: Barbell Drag Curls
                 DB Lying Tricep Extensions
                 5 sets of 15,10,8,6,4 reps for loads
Rest 2 minutes between supersets. 
Superset: Alternating, DB Hammer Curls
                Tricep Kickbacks
                5 sets of 8 reps per arm for loads
Rest 2 minutes between
Glutes and Hips:
100 per leg: 
Lying Side Leg Raises with back against the wall
100 Prone Lower body leg raise
*Compare to 01/15/18.

Post 5RM load for part A, time/DB load for part B and loads for part C to Members Area or comments. 

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Sunday 02/11

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TODAY'S W.O.D:

Complete as many reps as possible in 25 minutes of:
2 Burpee Box Jump Over
4 Bar Muscle-ups
6 Box Push-ups
8 DB Snatch (LTBD)
10m Walking Lunges
10m Walking Lunges
8 DB Snatch
6 Box Push-ups
4 Bar Muscle-ups
2 Burpee Box Jump Over 

Post total reps and load for dumbbell to Members Area or comments. 

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Saturday 02/10 Happy Birthday Tiffany M!

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TODAY’S W.O.D:

8AM Class:
A. Every 2 minutes for 10 minutes
3 power cleans + 5 barbell rollouts
*load stays the same

B. For time:
BUY-IN: 25, 2ct. Mountain Climbers
30 front rack stationary lunges
30 toes to bar
30 sit-ups
100 double unders
30 sit-ups
30 toes to bar
30 front rack stationary lunges
CASH OUT: 25 burpees

9AM Class:
7 min AMRAP:
5 power snatch
25 double unders
-rest 3 mins-

7 min AMRAP
7 shoulder to overhead
40m shuttle run
-rest 3 mins-

30 seconds ON/30 seconds OFF for 10 minutes, alternating between:
-hollow rocks
-nose to wall handstand hold

Post loads for part A, time for part B and reps for 9AM to Members Area or comments. 

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Friday 02/09 Happy Birthday Justin W!

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TODAY’S W.O.D:

A. 2 rounds for time:
50-meter Handstand Walk, 10-meter increments
40 Knees to Elbows
30 Burpee Broad Jumps
20 KB Clean and Jerk, alternate sides (70lb/50lb)
10 Bar Muscle-ups

B. Strength 101 at 10AM & 6PM:
“Shoulders #3”
1) Rainbow Press + DB Bent Over Lateral Raise. 15-12-10-8-6 reps for loads. 2-minute rests.
2) BB Front Raise + DB Lying Side Lateral Raise. 5 sets of 10 reps for loads. 2-minute rests. 
3) BB Bent Over Face Pulls 5x6 for loads. 90 second rests.
4) Single max rep effort with empty barbell of Behind the Neck Shoulder Press.

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

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Thursday 02/08 Happy Birthday Angel A!

Hey! Who's Dad is that?

Hey! Who's Dad is that?

TODAY’S W.O.D:

A. 3 rounds for time:
8 per arm DB Flies on med ball (LTBD)
Rest 30 seconds
6 per arm DB Chest Press on med ball (LTBD)
Rest 30 seconds
6 Weighted Dips (LTBD)
Rest 30 seconds
8 Kettlebell High Pulls (LTBD)
Rest 30 seconds
**Every movement to be done “unbroken”. Increase loads each set, if able. Record loads and time. 

B. Sumo Deadlift High Pull 1RM
Increase load. 2-minute rests. 10 min. cap. 
*Compare to 05/04/17.

C. Mobility 101 @ 10AM:
Point of Interest: The Shoulders and Rotator Cuff

D. Strength 101 @ 6PM:
“Legs #6”
1) Superset:
Hamstring Raises on GHD, 5x6reps @ 30X3, no load
Drop Lunges w/DB’s, 5x10/leg @ 20X0
Rest 2 minutes between sets.
2) Superset:
Wide Stance Back Squat, 5x8reps @ 40X0
VMO development: “Sissy squat”, 1 ¼ squats, heels elevated, 5x8reps @ 5X00
Rest 2 minutes between sets.
3) 100 meters, walking lunges w/DB’s, LTBD (DB held on the side of the body with extended arms)

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

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Wednesday 02/07 Happy Birthday Camilo!

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TODAY’S W.O.D:

A. “Sloane” (a CFF original by Sloane May)
     5 rounds for time:
        50 Double-unders
        2 Rope Climbs, 15’ ascent
        10 Box Jumps, 24”/ 20”
*Compare to 06/01/2016. 20-minute time cap.

B. For time:
100 GHD Sit-ups
100 Flutterkicks (4ct.)
100 Leg Levers
*Compare to 11/15/17.

C. Strength 101 at 10AM & 6PM:
“The Back #3”
1) Superset (SS):
Wide Grip Pull-ups, 5 x 10 reps
Good Mornings 5 x 8 reps. LTBD
**Rest 1 minute between SS. 
**Rest 3 minutes between 1 & 2. 
2) Superset (SS):
Close Grip Chin-ups, 4 x 8 reps
Stiff-Leg Deadlifts, 4 x 25 reps. LTBD.
**Rest 1 minute between SS. 
*Compare to 08/03/17.

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

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Tuesday 02/06

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TODAY’S W.O.D:

A. Shoulder Press 3RM. 10-minute time cap.
Compare to 09/28/17.

B. For time:
Buy-in: 3 Wall Walk-ups
5 rounds of:
6 Slamball Get-ups (50#/25#)
10 Slamball Squat Cleans
10 Slamball Push-Press
12 Slamball Walking Lunges
14 Push-ups w/hand on the Slamball…when done 5 rounds do:
Cash-out: 6 Wall Walk Ups
*Compare to 11/25/15. 25-minute time cap.

C. Mobility 101 @ 10AM:
Point of Interest: The Hamstrings

D. Strength 101 @ 6PM:
“Arms”
3 sets. 3-minute rests between sets, not exercises. Increase load. Slow and controlled.
Seated Dumbbell Hammer Curl x 8
Standing Alternating Dumbbell Curl x 6 per arm
Concentration Curl, dumbbell x 8 per arm
Lying Triceps Extension x 10
Close Grip Bench Press x 12
Lying Cross Face Triceps Ext. x 8 per arm
*Compare to 01/25/18.

Post max load for part A, time for part B, and loads for part D to Members Area or comments. 

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