Month: February 2014

Saturday, March 1, 2014

WOD For Time: 400m Run 10-9-8-6-5-4-3-2-1 Burpees 1-2-3-4-5-6-7-8-9-10 Pull Ups 400m Run There are are a few more opportunities to complete Open WOD 14.1 with a judge. Please sign up in mindbody so we can be sure you have a judge. Athlete is responsible for his/her own warm up. Please be ready for the time […]

Friday, February 28, 2014

Performance WOD Open Workout 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes […]

Thursday, February 27, 2014

CF PERFORMANCE MOD 12 minutes on Dips or Pull Ups 8/8/8/8(weighted/strict) 15 Minutes on Max height Box Jumps WOD 1K ROW for time MOBILITY Splits Practice ******************************************** CF FITNESS Skill Hang power clean KBSwings WOD AMRAP 6 8 Hang power clean 45/75 8 OTB Burpees Rest 2 minutes Tabata KB Swings (20 seconds on 10 […]

Wednesday, February 26, 2014

BIG,HUGE, GIANT CONGRATULATIONS TO ALL OF OUR 40 DAY TEAM PALEO CHALLENGE PARTICIPANTS!! Everyone worked really hard and made great changes! We want to give prizes to all of you!! But rules are rules and the Winners have been determined based on points earned by not cheating, completing WODs & Team WODs and points earned […]

Tuesday, February 25, 2014

CF Performance WOD AMRAP 7 5 Box Jumps 24/20 3 Power Snatch 115/75 -Rest 5 Min- AMRAP 8 30 DU’s 15 T2B 15 HRPU Rx+= 135/85 for PS, 50 DU’s/HSPU *************************** CF Fitness MOD Push Press 5/5/5 WOD 3 Rounds Row 400M 10 Pull Ups/Ring Rows 20 OH Walking Lunges 25/45 **************************** CF Competition WOD […]

Monday, February 24, 2014

CF Performance MOD Front Squat Every 90 seconds for 12 Minutes (8 sets) 1 x 3 @ 70% 1 x 3 @ 75% 1 x 2 @ 80% 1 x 2 @ 85% 1 x 1  @ 90% 1 x 1 @ 90% 1 x 1  @ 95% 1 x 1 @ 95% *Have your […]

Saturday, February 22, 2014

CONGRATULATIONS TO THE NUTRITION CHALLENGE PARTICIPANTS! You made it 40 days! Here’s a sneak peak to some before and afters we will be sharing.  Christi is down 5.9 pounds and dropped 2 inches from her waist. Thanks for sharing, Christi! You look amazing!  Participants, remember the last time to get weighed and measured is from 8:05am-8:40 […]