Sunday 9/21/14

Posted on Sep 20, 2014 in WOD | 0 comments

Strength:

A) OH Squat Heavy 2

B) OH Squat 3 x 2 @ 90%

WOD:

4 RFT:

15 K2E

20 Box Jumps (24/20)

25 Pushups

30 DUs

Congratulations to our finalists and all those who participated in our In-House Comp!

I wish I had remembered to have us take a group photo! On a side note, I do want to quickly give special credit and commendation to all those athletes who participated in this as their very first competition. It takes a lot of courage to put yourself out there and I just wanted to give those of you who stepped out of your comfort zone some special recognition. Your coaches are proud of you and you should be very proud of yourselves!

Read More

Saturday 9/20/14

Posted on Sep 19, 2014 in WOD | 0 comments

CFU In- House Comp!

Arrive by 7:45 for 8:00 AM Start!

 

Squads:

Brady
Charlene
Katie

Aaron
Robyn
Julie

Jen D
Jaime
Lara

Vicki
Tina
Maro

Eva
Matt B
Elise

Andrea
Dusty
Emily

Bill
Ana S
Anne

Kate
Eddie

Ruth
Luciana
Karen

Pam
Carrie
Tom

Read More

Friday 9/19/14

Posted on Sep 18, 2014 in WOD | 0 comments

In-House Comp Saturday 8-10! Arrive 7:30-7:45!

Strength:

A) Single Leg Box Jump

B) Tempo Front Squat Heavy 2

C) Front Squat 3 x 2 @ 90%

WOD:

For Time:

10-9-8-7-6-5-4-3-2-1

- 10 M Shuttle Runs

1-2-3-4-5-6-7-8-9-10

- Burpees

“YES!” – After extensive recovery from his collapsed lung, Andy has been cleared to start training again!

IMG_1112

Read More

Thursday 9/18/14

Posted on Sep 17, 2014 in WOD | 0 comments

Saturday will run 8-10 AM! Arrive 7:30-745!

Strength:

 A) Strict C2B 3 x 5

B) Hang Power Clean Heavy 2

WOD:

 5 RFT:

-10 Hang Power Cleans (115/85 or 70% of A)

-30 DUs

Read More

Wednesday 9/17/14

Posted on Sep 16, 2014 in WOD | 0 comments

Strength:

A) Back Squat Heavy 10 (at the request of Jamie Denn!)

B) Back Squat 3 x 5 @ 90%

Team WOD:

Teams of 3

AMRAP 15:

5 Thrusters (95/65 or 50% of A)

6 Burpees Over The Bar  

15 M Resisted Sprint

*Partners Complete Full Rounds

Happy Birthday Donna! 8:30 Class regular since opening of CFU!

donna

Read More

9/16/14

Posted on Sep 15, 2014 in WOD | 0 comments

Strength:

A) Complex: 2 Push Jerks + 1 Split Jerk

B) 2 x 1 Complex @ 90%

WOD:

3 RFT:

400 M Run

6 HSPU

12 Pullups

18 ABMAT Situps

Carrie hitting some Box Squats with 12:30

IMG_4931

Read More

Monday 9/15/14

Posted on Sep 14, 2014 in WOD | 0 comments

Strength:

A) Heavy Complex: Power Clean + Front Squat + Hang Squat Clean

B) EMOM 8: 5 Squat Cleans (70% of A)

WOD: 

5 Min Ladder:

-3 Box Jumps (24/20)

-3 Wall Balls (20/14)

*(6-6, 9-9.. so on)

“KPB” = Squat Clean Pro

IMG_4929

Read More