BLOG & WODS
Sat – 02/15/2014
WOD Teams of 2 will complete the following AMRAPs. Partner A will complete part A, while partner B completes part B, then switch after the rest...
Fri – 02/14/2014
Happy Valentines Day! Reminders -The 2014 Open starts in two weeks! We already have 22 signed up! Don't miss out. -CF4CF is two months away, don't...
Thur – 02/13/2014
Mobility WOD 8:30AM & 6:00PM Dr. Laura will be focusing on Hip Mobility. This affects any and all weightlifting positions, squatting, running,...
Wed – 02/12/2014
WOD 1) Three rounds for quality: Overhead Squats x 8-10 Rest 10-15 seconds Hollow Out x60 sec, or GHD Sit-Up x15 Rest as Needed Full depth (hips...
Tue – 02/11/2014
WOD 1A) 5 Sets of 2 Shoulder Press + ME Push Press 2 Strict press as heavy as you can, then push press as many times as possible. Rest 15 seconds...
Mon – 02/10/2014
WOD 1) 8 minute AMRAP: 5 Thruster (135/95) 10 Power Clean 10 Strict Pull-Ups Rest 4 minutes, and then, 2) 8 minute AMRAP: 20 Kettlebell Swings...
Sat – 02/08/2014
Saturday Schedule 9AM - WOD 10AM - WOD 11AM - COMP / Open Gym WOD Four 5-minute quarters for max reps in teams of three of: 3 Box Jump Overs (24/20)...
Fri – 02/07/2014
WOD 1) 12 minutes to find 3RM Thruster No more than 4 heavy attempts. Must start from floor. 2) 5 minute AMRAP: 5 Thrusters (115/75) 10 Pull-Ups...