Month: January 2014

Saturday, February 1, 2014

WOD For Time: 50 Reps of: 1 Wall Ball Deadlift 1 Wall Ball Squat 1 Wall Ball Shot 1 Wall Ball Press 1 Wall Ball Push Up All of these movements equal 1 Rep Rx 20/14  

Friday, January 31, 2014

MOD Back Squat 1 x 6 @ 70% 1 x 4 @ 80% 1 x 2 @ 90% 1 Max Reps @ 85% Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace […]

Thursday, January 30, 2014

SUPERBOWL PARTY ON SUNDAY! EVERYONE IS INVITED! CF Performance 16 Min GOAT work Think about some of your GOATS <—something you need to work on/something you suck at/something you hate/something you know that you really really need to show up for today even if you don’t want to You can work on these by doing […]

Wednesday, January 29, 2014

  We’re back on Regular schedule at 9 AM. Check the schedule.  CF Performance MOD Thrusters 5 x 3 WOD AMRAP 5 2 Thruster 95/65, 2 Burpees over Barbell 4 Thrusters, 4 Burpees over Barbell keep climbing ladder adding 2 reps -rest 3 Min- AMRAP 5 12 KBS 70/53 12 HRPU ************************************ CF Fitness MOD […]

Tuesday, January 28, 2014

ATTENTION! 5:30PM, 6:00PM, 6:30PM & 7:00PM Classes are cancelled due to the weather. At home WOD: 7 min. of max effort burpees This workout will count for those of you participating in the nutrition challenge IF you post your score in the comments section.  PERFORMANCE WOD Skill Work 10 Min to Practice DU’s or HSPU […]

Monday, January 27, 2014

Hey Perky! Let’s Talk About That Coffee…  From Robb Wolf “There are two types of coffee drinkers (well probably more, but for our purposes today – two).  There are those that truly enjoy coffee – its smell, its taste, and the entire experience.  These are the people at the Starbucks counter that ‘take it black’.  […]

Sunday, January 26, 2014

ALL REEBOK SHOES AND APPAREL 20% off this weekend! WOD 6 Rounds For Time of: 10 Push Ups 10 Air Squats 10 Abmat Sit Ups SUPERBOWL PARTY ON SUNDAY!!  

Saturday, January 25, 2014

ALL REEBOK SHOES AND APPAREL 20% off this weekend! CF Performance   WOD Open Test AMRAP 20: 50 Wall Ball 20/14 50 Double Unders 40 Box Jumps 24/20 40 Toes to Bar 30 CTB Pull-Ups 30 Burpees 20 Power Cleans 145/100 20 Jerks 145/100 10 Power Snatches 145/100 10 Muscle Ups CF Fitness WOD Amrap 20: […]