Friday 8/22/14

ALL Classes times are Open Gym Format. You can do today’s optional programming, a WOD/Strength/Skill, etc you missed during the week… or your own thing. Reminder: this is not coach led, but there IS a coach on staff to help you if you need it. Often times they may be WODing during open gym as well. Please be patient and ask for help before or after they finish their WOD. If they are doing strength work they are more than happy to help between sets! Don’t hesitate to ask for help!


“Tabata Something Else”

Pull ups
Push ups
Sit ups

8 intervals of each (32 total)
20 seconds work/ 10 second rest
All 8 intervals of one movement before moving to the next.
No rest between movements other than the 10 seconds.

Score = Total reps each individual movement AND Total reps all movements combined

Saturday 8/16/14 – WOD & Social TODAY!

9:00a WOD … it is Casey& Jordan’s last WOD with us as they are heading back to college. They’re hoping many will come WOD with them! They’d love to see you before they go!

12:00p BBQ/POTLUCK/Social … get to know your fellow CF athletes/family on a social/casual level. Fun times!

Bring your family for the potluck! We will have cornhole and food and socializing … Did I mention food (no judgment food!) also, BYOB (feel free to bring alcoholic beverages as drink as long as you are 21 or over!), and bring a chair!

5 Rounds for Time:
800m Run
30 KB Swings (2pood/1.5pood)
30 Pull ups

Scaling/modifying options WILL be posted! If you or a friend you bring are new, you may do this as partner.

Friday 8/15/14

ALL CLASSES are Open Gym format. You can do today’s programming, a WOD/STRENGTH/SKILL WORK you missed earlier in the week, or your own thing. Please note (as described on the schedule page of the website) that there will be a coach on duty but they may be working out as well. This is not a coach led class, but you are more than welcome to ask a question, get the coach to check your form an give guidance. If they are in the midst of WODing, please be patient and ask once their WOD is complete.

Today’s optional programming…

“100 Reps” (20 Min Time Cap)
*All Barbell Movements are 135/95# Rx; Box Jumps 30/24″ Rx

10 Toes to Bar
10 Box Jumps
10 Burpees
10 Power Cleans
10 Front Squat
10 Push Press
10 Back Squat
10 Burpess
10 Box Jumps
10 Toes to Bar