2014 07 05
5 minutes max effort shuttle run
Rest 3 minutes
5 minute amrap
7 ring rows
7 push ups
Rest 3 minutes
5 minute max reps bear complex 115/75
2014 07 04
Independence Day July 4th 2014
Our abbreviated schedule for the 4th of July will include one class, and open gym time.
9:00am – 10:00am WOD Leggings are encouraged for this wod, and the wod…is a surprise – it is a super fun benchmark wod…but it is a surprise…okay I’ll give you a hint…it was done within the date rage of March 2013 – May 2013. thats the range you have to look through. If you want to sift through wods in our old blog.
10:00am – 12:00pm OPEN GYM
That is all…
and don’t forget, its leggings day. So wear your best leggings and get after it
Happy 4th of July everyone! While we are commemorating the adoption of the Declaration of Independence today, lets take a look at some pictures of some real events that occured in real life and are in no way not real. really.
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2014 07 03
4th of July Hours – Leggings Wod!
Hey everyone!
Our abbreviated schedule for the 4th of July will include one class, and open gym time.
9:00am - 10:00am WOD Leggings are encouraged for this wod, and the wod...is a surprise - it is a super fun benchmark wod...but it is a surprise...okay I'll give you a hint...it was done within the date rage of March 2013 - May 2013. thats the range you have to look through. If you want to sift through wods in our old blog.
10:00am - 12:00pm OPEN GYM
That is all...
and don't forget, its leggings day. So wear your best leggings and get after it
2014 07 02
The CFFB Trainer Course Seminar! I hope everyone had a great time - We will be getting a bunch of pictures in soon, so make sure you find us on facebook and friend request us so that we can post pictures of you!
A.
Modified Thacker Warm Up for Clean
3-5 Reps Barbell Squat Stretch + Muscle Clean
3-5 Reps Barbell Squat Stretch + Power Clean
3-5 Reps Barbell Squat Stretch + Power Clean + Front Squat
3-5 Reps Barbell Squat Stretch + Clean
B.
20-25 Minutes to establish Front Squat 1RM
C.
8 Min AMRAP
3 Power Cleans 185/125
6 Pull Ups (can be kipped)
Rest 3 minutes
3 Min Max Plyo Push Ups
2014 07 02
2014 07 02
2014 07 01
Bring a Friend Day Wednesday! 7.2.14
Twinsies!
A.
3 Rounds
30-45 Second Deadbugs
30-45 Second Pillars
45-60 Second Spiderman
See-Saw Walks + Athletic Burpee (1 On each side + Athletic Burpee at end)
B.
For Time
1k Row
15 Wall Balls 20/14
25 Russian Swings 70/55
35 Goblet Squats 70/55
25 Russian Swings 70/55
15 Wall Balls 20/14
*12 Minute cap
and now, for John Oliver on Dr. Oz
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2014 07 01
2014 07 01
Don't forget everyone who is getting in on the action in July,
Our On Ramp starts tomorrow, hope to see you then!
Questions about tomorrow? Click here to ask!
No questions? just show up to the On Ramp class and we will take it from there!
2014 06 30