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Saturday 08/19

Learning how to contract properly for the first stages of a pull-up during yesterday's skill-work day about the "core". Thanks Coach Dave for being so amazing!

Learning how to contract properly for the first stages of a pull-up during yesterday's skill-work day about the "core". Thanks Coach Dave for being so amazing!

TODAY’S W.O.D:

0800 WOD:

"MCGHEE"

AMRAP in 30 minutes
5 Deadlifts (275/185 lbs)
13 Push-Ups
9 Box Jumps (24/20 in)
*Compare to 06/01/17.

0900 Endurance WOD:

Agility work/warm up

For time:
Run 800m
20 sit ups
Run 600m
30 sit ups
Run 400m
40 sit ups
Run 200m
50 sit ups

1000 - 1145 Yin-yasa Yoga with Gabby:
ONLY $10 for a single class or 6 classes for $50.

Post rounds/reps/load for 8AM and time for 9AM to Members Area or comments.

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Friday 08/18 Happy Birthday Dave I!

It ain't nothing but a "core" thing.

It ain't nothing but a "core" thing.

TODAY’S SKILLWORK:

The focus: Core Stability

Time to refresh your memory of “why” core stability is important for proper movement. We will go through various movements to teach "how to" activate the core.

Strength 101 @ 6PM: HEAVY skillwork

Post one thing you learned in class today that you did not know to Members Area or comments.

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Thursday 08/17

TODAY’S W.O.D:

A. 21-18-15-12-9-6-3 reps for time of:
Squat Clean (LTBD)
Doubleunders
Deadlift (same as weight chosen for squat clean)
Box Jumps (24'/20')
*begin each round with 20 meters of bear crawl
**Compare to 03/19/17.

B. Mobility 101 @ 10AM:
Point of Interest: Arms

C. Strength 101 @ 6PM:
"Shoulders #1"
Behind the Neck Barbell Press 15,10,8,8,6 reps for load.
Lateral Raises 5 sets of 8 reps.
Bent-Over Lateral with plates 5 sets of 8 reps
Dumbbell Shrugs 3 x 10 reps
Rest 2-3 minutes after each giant set before repeating and increasing loads if you can.
*Compare to 07/24/17.

Post time/load for A and loads for C to Members Area or comments.

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Wednesday 08/16 Happy Birthday Mireille!

TODAY’S W.O.D:

A. "Cosgroves Evil 8"

Deadlift + Romanian Deadlift +_Bent Over Row + Power Clean + Front Squat + Push Press + Back Squat + Good Morning.

Round 1: 6 reps of each, hold onto the bar the entire time, no resting the bar.
Rest 90 seconds.
Rd 2: 5 reps, etc.
Rest 90 seconds
Rd 3: 4 reps, etc.
Rest 90 seconds
Rd 4: 3 reps, etc.
Rest 90 seconds
Rd 5 2 reps, etc.
Rest 90 seconds
Rd 6 1 rep.
*Compare to 05/18/17.

B. Strength 101 @ 6PM: “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.

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

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Tuesday 08/15

TODAY’S W.O.D:

A. “Another Deck of Cards”
Aces = 11 reps
Face cards = 10
Jokers = 800 meter run
Numbered cards = as valued.

Hearts = Thrusters (20kg/15kg)
Diamonds = HR Push-ups
Clubs = Burpees
Spades = Toes to Bar *Compare to 06/15/17.

B. Mobility 101 @ 10AM:
Point of Interest: Chest

C. Strength 101 @ 6PM: “Back and Biceps”
5 sets*. 3-minute rests between sets.
Maintain strict control during each exercise.
The exercises:
Wide-Grip Pull-up x 5 reps
Close-Grip Chin-ups x 10 reps
Dumbbell Bent Over Row x 8 reps per arm
Standing Barbell Curl x 15, 10,8, 6, 4 reps
Hammer Curls x 8 reps
Alternating Dumbbell Curl x 8 reps
*Compare to 07/05/17.

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

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Monday 08/14

TODAY’S W.O.D:

A. Weighted Pull-ups 8x2.
Rest 1 minute between sets. Increase load.
*Compare to 02/23/17.

B.  3 rounds for time of:
30 Power Swings (70lbs/50lbs)
20 Buttkicker Lunges
10 Planche Push-ups
*Compare to 02/20/15.

C. Strength 101 @ 6PM: “Chest and Triceps”

5 sets*. 3 minute rests between sets.
Maintain strict control during each exercise.
The exercises:
Bench Press x 8 reps
Dumbbell Flyes on Med ball x 6 reps
Strict Dips x 8 reps
Lying Triceps Extensions x 8

*Move through each exercise without bouncing. Increase loads each set, if able.
*Compare to 05/19/17.

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

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Sunday 08/13

TODAY’S W.O.D:

4 rounds for time:
5 Muscle-ups (bar)
10 Handstand Push-ups
12 Pistols, alternating legs
50-meter Shuttle Run
 

Post time to Members Area or comments. Compare to 01/17/17.

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Saturday 08/12 Happy Birthday Rachel and Bradley!

TODAY’S W.O.D:

8:00AM WOD:
For time:
10 Shoulder Press (115lbs/85lbs)
30 Doubleunders
15 Overhead Squats
40 Doubleunders
20 Push Press
50 Doubleunders
25 Front Squats
40 Doubleunders
30 Push Jerks
30 Doubleunders
35 Back Squats

9:00AM ENDURANCE WOD:
Complete as many reps as possible in 30 minutes of:
10 Burpee box Jump Overs 20"
Rest 30 seconds
8 Squat Clean and Jerks (LTBD)
Rest 30 seconds
100-meter Sprints
Rest 30 seconds
30 second Handstand Hold

10:30 – 11:45AM YIN-YASA YOGA with Gabby.
$10 to drop-in or purchase 5 drop-ins for $50 and get one free

Post time/loads for 8AM and reps for 9AM to Members Area or comments.

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Friday 08/11

TODAY’S W.O.D:

A. For time:
Run 1 mile
35 Knees to Elbows
Run 400 meters
25 Knees to Elbows
Run 400 meters
25 Knees to Elbows
Run 1 mile
35 Knees to Elbows
*Compare to 07/04/12

B. 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 05/26/17.

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

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Thursday 08/10 Happy Birthday Brian D!

TODAY’S W.O.D:

A. 3 rounds for time:
15 Hang Power Cleans (LTBD)
20 Rollouts with Barbell
25 Sumo-Deadlift High Pulls
*Compare to 10/25/16. 15-minute cap.

B. Every 2 minutes for 10 minutes:
8 Dumbbell Flyes @ 23x1. Load stays the same.

C. Mobility 101 @ 10AM:
Point of Interest: Middle and Upper Back

D. Strength 101 @ 6PM:
“Dumbbell Fun” for loads.
Arnold Press 3x12.
Chest Press 3x8.
Reverse Flye 3x5.
Bent Over Row 3x12.
Hammer Curls, alternating arms 3x14.
Tricep Extension, single DB. 3x12.
*Compare to 07/18/17.

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

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Wednesday 08/09

TODAY’S W.O.D:

A. AMRAP in 30 minutes:
Run 400 meters
Row 500 meters
Snatch, touch-n-go x 3 (60kg/35kg or LTBD)
*may receive in the power position or squat

B. Strength 101 @ 6PM:
1) Hamstring Raises on GHD 5x5 reps @ 30X3
2) High box step-ups, dumbbells, 4x12 reps @ X0X0
3) VMO development: 1 ¼ squats, heels elevated, 5x8 reps @ 5X00
*Compare to 07/19/17.

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

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Tuesday 08/08 Happy Birthday Steve!

TODAY’S W.O.D:

A. Back Rack Stationary Lunges
Every minute for 10 minutes do:
1st minute: 5 BRSL, left side
2nd minute: 5 BRSL, right side
*BRSL load to be determined. No Racks.
**Compare to 04/14/17.

B. 5 rounds for time:
10 Deadlifts (155lbs/115lbs)
10-meter Handstand Walk
*Compare to 06/16/14.

C. Mobility 101 @ 10AM:
Point of Interest: Hips & Lower Back

D. Strength 101 @ 6PM: Chest & Back #1
1) Superset:     
Floor Chest Press
10,8,8,6,4 reps for loads.     
Wide-Grip Pull-ups (to the back) 5 sets of 10 2)
Superset:     
Dumbbell Chest Press on Med Ball
10,8,8,6,4 reps for loads.     
Close-Grip Chin-ups 5 sets of 10 reps
*Little to no rest between exercises. Rest 2 minutes between each superset.

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

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Monday 08/07 Happy Birthday Connie!

31 Heroes

31 Heroes

TODAY'S W.O.D:

A. 3 efforts max rep Back Squat @ body weight or LTBD.
Rest 45 seconds between efforts.
*Compare to 11/28/16.

B. AMRAP in 7 minutes:
5 Double-pump Wall Ball Shots (16lb/12lb)
4 Muscle-ups, rings
3 Kettlebell High Pulls (70lb/50lb)
*Compare to 12/29/16.

C. Strength 101 @ 6PM:
1) 10x10 Good Mornings. Increase load. 2 minute rests.
2) 10x10/exercise
Crunches
Butterfly Curl-up
The Squirm
Crossed Leg Oblique Crunch
Single-leg Straight-leg jackknives
*Compare to 05/17/17.

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

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Sunday 08/06

We are doing the WOD 31 Heroes at 9am today! Party/BBQ/Potluck (side dishes and beverages) to immediately follow the WOD. We start at 9am sharp so please be on-time! Trey is smoking meat so please ONLY bring SIDE-DISHES and beverages. Thanks so much! Drop-ins are welcome for $20 or buy a gray CFF shirt for $10 and we'll comp you a drop-in.

TODAY'S W.O.D:

"31 HEROES"

AMRAP in 31 minutes:
8 Thrusters (155lbs/105lbs)
6 Rope Climbs, 15' ascent
11 Box Jumps (30"/24")

This is a team WOD.  While Partner 1 works, Partner 2 runs 400m with a sandbag (45#/25#).   When Partner 2 returns from the run they pick up where Partner 1 left off and Partner 1 runs with the sandbag.

Post reps/loads/teams to Members Area or comments.

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Saturday 08/05 Happy Birthday Tiffany C!

REST DAY - GYM CLOSED

We are hosting the Drug Tested USPA Free State Open. This is a powerlifting competition. from 9am until 6pm (approximately). Admission is $10 at the door.

Sunday's WOD is 31 Heroes at 9am. See you then!!! Enjoy your day off!

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Friday 08/04

Friendly reminder – the GYM is CLOSED on Saturday, August 5th for a powerlifting competition. Spectators are welcome for $10 at the door. The event will start at 9am.

TODAY’S W.O.D:

A. For time:
Buy-in –
50 Front Rack Stationary Lunges (20kg/15kg)
10 rounds of:
200 meter Runs
3 Power Cleans (70kg/45kg)
6 Burpee Lateral Jump Over the Barbell
Cash-out –
40 Back Step Stationary Lunges, no load.
*Time cap 38 minutes.

B. Strength 101 @ 6PM:
Same as the WOD

Post time/loads for A to Members Area or comments.

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Thursday 08/03 Happy Birthday Shannon B and Greg S!

TODAY’S W.O.D:

A. EMOM 25 minutes:
1st – 3 Shoulder Press (LTBD)
2nd – 6 Strict Toes to Bar, single leg, alt. legs
3rd – 5 Push Press (same bar)
4th – 5 Bent Over Barbell Row (same bar)
5th – 10-meter Shuttle Runs x max reps

B. Mobility 101 @ 10AM:
Point of Interest: Calves

C. Strength 101 @ 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.

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

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Wednesday 08/02

TODAY’S W.O.D:

A. AMRAP in 4 minutes of:
5 Kettlebell Sumo-Deadlift High Pull (0lb/50lb)
5 Wall Ball Shots (25lb-10’/20lb-9’)
Rest 2 minutes then REPEAT.
*Compare to 02/08/16.

B. Sumo Deadlift High Pull 3 sets of 5 reps.
Load stays the same. 1-minute rests.
*Compare to 07/25/13.

C. Strength 101 @ 6PM: “Shoulders”
5 sets. 3-5-minute rests between sets. Increase load. Slow and controlled.
Arnold Press x 12
Side Lateral Raise x 8
Upright Row x 8
Behind the Neck Press x 10
Bent Over Lateral Raise x 10
Front Dumbbell Raise, seated x 12, alt. arms
Shrugs x 20
*Compare to 06/30/17.

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

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Tuesday 08/01 Happy Birthday Luke A!

This Sunday, August 6th @ 9AM. BBQ and beverages immediately after the WOD. Bring a side-dish to share. Read about the 31 Heroes WOD HERE.

This Sunday, August 6th @ 9AM. BBQ and beverages immediately after the WOD. Bring a side-dish to share. Read about the 31 Heroes WOD HERE.

TODAY’S W.O.D:

A. “Amanda” CFF version

6 rounds for time of:
50 Double-unders
10 Hang Power Cleans (115lb/80lb)
then, 5 rounds of:           
5 Pull-ups           
10 Push-ups           
15 Squats
*Compare to 11/04/16. 50-minute cap.

B. Mobility 101 @ 10AM:
Point of Interest: Quads & Hamstrings

C. Strength 101 @ 6PM: "Bench Press & Arms"
1) Bench Press 5x5. Increase load. 2 minutes rests.
2) Giant Set Arms, 2-minute rest between sets: 3 sets of:
10 Floor DB Triceps Press
12 Barbell Drag Curls
12 Strict Dips
12 DB Hammer Curls
12 Close Grip BB Press on Floor
*Compare to 06/19/17.

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

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Monday 07/31

Reminder that we are closed on Saturday, August 5th for the Drug Tested USPA Free State Open. We need a few strong men/women that aren't afraid of a little hard work to help with loading and spotting the competitors. Please click HERE for details about volunteering.

TODAY’S W.O.D:

A. 5 rounds for time:
5 Single-leg Deadlift (LTBD)
10 Dumbbell Burpee Deadlift
18 Calorie Row
*Compare to 04/05/17. 23-minute time cap.

B. EMOM for 8 minutes:
3 Hang Power Snatch. Load at 70%1RM Snatch. Compare to 11/29/16.

C. Strength 101 @ 6PM: 1) “Glutes #2” Get thru each exercise and reps as quickly as possible: 50 reps of each: Straight leg deadlift w/dumbbells, 50 on each side SLDL w/single DB, 50 pelvic thrusts (no load), 50 hip extensions on GHD. Make it burn!
2) 50 Strict Knees to Elbows (no swinging, kipping or kicking off the floor)
*Compare to 04/20/17.

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

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