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Saturday 7-5-14

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Max out day! 15-20min warm-up (feel free to get here early to do your own as well) 3 attempts to find your 1RM Snatch 3 attempts to find your 1RM Clean and Jerk I'll be taking videos again so we can compare to last time! Bring an idea of where you'd like to start and your anticipated 1RM. It's gameday, peeps!

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. [gallery type="slideshow" ids="8936,8931,8930,8935,8934,8929,8928,8927,8933"]

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

Thursday, 07.03.14

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Screen Shot 2014-07-02 at 10.41.43 AM

Crossfit Football Coaches Seminar participants paying up for some chin reaches, with group "I'm a Star Burpees." Don't reach your chin!

10 Things No One Tells You About Being a Female Strength Athlete

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)

Collegiate

Front Squat 5, 5, 5 Bench Press 5×3 @ 90% of 3 RM

Conditioning

Complete 12, 9, 6 reps of: 75/50 lbs DB Thrusters Pull Ups (can kip if you'd like)