6.19.13

Warm Up:
800m Run
Movement Prep

5 Rounds For Time:
30 Ab Mat Sit Ups
10 Front Squats (185/125#)

"There is no middle..."

Post all scores/times/reps/loads/modifcations to comments.

6.18.13

WE REALLY ARE GETTING MARRIED!!! (In 3 Days!!)

We are beyond excited, and feel so blessed to be sharing the rest of our lives together.

With that being said, we will be celebrating this special weekend with close family and friends, so the gym will be on a bit of an abbreviated schedule.

Thursday: Morning WODs as normal, and 4:30pm ONLY
Friday: Closed
Saturday: Closed
Monday: All regularly scheduled WODs are on!!

It goes without saying that I hate having to close the box, even if it is just 2 days, but with all the coaches being a part of our special day/weekend, logistically its the only way it works. Thank you so much for understanding!!

Brittany and I love you all, and cant wait to share with everyone!!

3,2,1...GO!!!

__________________________________________________________

 

Warm Up: 3 cycles

250m Row

15 Wall Ball Sit Ups

Strength:4 x 4  Snatch Grip Deadlifts at 60% of 1 RM DL

 

4 Min AMRAP:

100 Double Unders

Max Reps in time remaining, Ring Push Ups

 

4 Min AMRAP:

100 Double Unders

Max Reps in time remaining, Wall Balls

 

4 Min AMRAP:

100 Double Unders

Max Reps in Time remaining, Burpees

 

"Stronger...more skill...more fit..."

Post all scores/times/reps/loads/modifcations to comments.

6.17.13

The fearless CFC crew finishing up the "Sandstorm 4.1" Beach WOD with partner situps in the surf!!
What a blessing to work with such an amazing, energetic group!! Thanks for your effort guys!!
We will be back!!


Warm Up: 4 cycles thru, :30 sec stations
Jump Rope
DB Clean and Jerk
Box Jumps

Strength:
3 x 10 Pull Up to Toes to Bar
3 x :20 sec L Hold On Boxes

12-10-8-6-4-2, For Time:
Thrusters (95/65#)
*150m Sprint, after each set of thrusters*

"It's crunch time..."

Post all scores/times/reps/loads/modifcations to comments.