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Independence Day July 4th 2014

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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.

4th of July Hours – Leggings Wod!

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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

je8l2b-i

 

Thursday 7.3.14

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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

Bring a Friend Day Wednesday! 7.2.14

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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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Tuesday 7.1.14

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Some awesome photos of our seminar, here is one of Luke teaching us how to athlete surf…but no really, keep tuned to the blog and our Facebook page for the real cool pictures.

A.

2″ Deficit Deadlift 3RM

Note: If you cannot get into a good spinal position in this elevated position you will do a normal deadlift 3rm.

B.

40 Strict Pull Ups

Every time you break off the pull up bar perform one full length turf sprint