goo.gl/EmKxy0

W.O.D. Thursday 12/18/14

Strength

Find your 5 Rep Max weight Strict Pullup

*Grab a kettlebell, and place your toes of your shoe through the handle, and pinch with the other foot to pick up the kettlbell when performing these pullups.  Please have full extension of your arms at the bottom, get your chin above the bar, and with NO KIP to achieve good reps.  

*If you have trouble completing 1 or more strict pullups, work with the band or off a box to strengthen your upper body to achieve a challenging 5 strict pullups and increase strength for your kipping pullups.  

Conditioning WOD

9-15-21-21-15-9 reps of…

Hand Release Push Ups

Kipping Pullups

*After each round, do 15 Abmat Situps

Post max weight achieved on your strict pullups or an abbreviation of your scaled version, as well as your WOD times!

Read More

W.O.D. Wednesday 12/17/14

Reminder that Yoga is offered for anyone on Wednesday nights at 6:30PM!  The results for recovery and performance speak for themselves.  Give it a try!  $5 for CFR members and $10 for non-members.

Skills

Turkish get up 5 sets of 2 reps (Right and Left arm = 1 rep)

*With good form, try to achieve the highest weight possible for 2 reps on each arm
*** Between each set of turkish getups, complete a set of 10 RING DIPS. (Scale with a band, feet touching the ground or with box dips)

 

CONDITIONING WOD – 12min

Climb the ladder as high as you can in 12 minutes of 3,3,6,6,9,9,12,12…and so on.  Post highest round!

Wall Balls 20/14

Turkish Getups 55/35  Right= 1 Left= 2

 

 Post highest weight achieved on a set of 2 TGU per arm and highest round ac...

Read More

W.O.D. Tuesday 12/16/14

ugly sweater

What a great weekend with our CFR family!  Hope everyone is having fun this holiday season!  Keep it simple and enjoy those families and friends!

Tabata Tuesday!

CONDITIONING WOD – 16 MIN TABATA 

Perform The Following in “Tabata” Style  (20 seconds of work followed by 10 seconds of rest, for 8 cycles through – 4min each movement)

*You have to be consistent during all 8 intervals. Your highest rep score during one of the 20sec intervals doesn’t count; only your lowest score of all the intervals during that movement is what you will post. So no slacking and go hard EVERYTIME!

With only one bar and weight, 20sec on 10sec off intervals for a total of 4 min at each station, complete these stations in order:

Deadlift 115/75  

Hang Power Clean

Front Squat

Push Press

Post lowest ...

Read More

W.O.D. Monday 12/15/14

Strength – 15min

Find max weight for the 3 position snatch-  Floor + Low Hang (knee) + High Hang (mid-thigh)

Conditioning WOD

*This is supposed to be a quicker workout, so hold onto the bar, the KB, and GO HARD!!!

For time:

10 Snatches 135/95
20 Toes to Bar
30 Stick Jumps 20″
40 KB Swings 55/35
30 Stick Jumps
20 Toes to Bar
10 Snatches

Post weight on 3 Pos snatch and times on WOD!

Read More

W.O.D. Saturday 12/13/14

CFR Ugly Sweater party tonight (Saturday) at 6PM!  Bring the family!

CONDITIONING WOD

Buy In : 30 Pullups

 3 rounds for time of…

9 Thrusters 135/95

15 Box Jumps 24/20

21 KB Swings 70/55

Buy Out : 30 Pullups

Post times!

Read More

W.O.D. Friday 12/12/14

NO 6:30 Class tonight (Friday), due to a CFR coach staff meeting!  If you want to get your workout in, please attend another class time, or go home and watch Frosty the Snowman and do as many burpees as possible during the commercial breaks :)

CONDITIONING WOD

36 minutes As Many Rounds As Possible of:

12 Jumping switch Lunges (R=1 L=2 – scale with stationary lunge steps)

12 Deadlift 185/115

12 Toes to Bar

12 Ring Dips

12 Cal row

Post rounds achieved!

Read More

W.O.D. Thursday 12/11/14

FYI- NO 6:30 Class on Friday night due to a coach’s staff meeting.

Strength

Power Position (High Hang- upper thigh) Power Clean 5×3 + 1 jerk (after last rep of clean)
*Drop each rep and do a deadlift back to the hang before dropping down to power position

Conditioning WOD

5 Rounds for time of…

4 Hang Cleans 165/115

4 Shoulder to OH 165/115

8 Box Jump Overs 24/20

2 Ring Muscle Ups (scale with 8 MU progressions or 16 Ring Rows)

Post highest weight achieved for your high hang clean and WOD times!

 

Read More

W.O.D. Wednesday 12/10/14

Please sign up at the front of CFR on the sign up sheet for our Ugly Sweater party this weekend!  Dec 13th at 6PM, bring your family, a side dish, and wear an ugly sweater!  Let’s use this time to hang out as a family and have some fun!

Conditioning WOD

Every minute on the minute for max rounds or for 20 minutes, complete…

1 Thruster 95/65

3 Pullups

***Add one thruster for every successive minute, continue until failure and the minute laps you.  Once the minute laps you, stop doing pullups and continue on your ladder of thrusters to achieve the most rounds you can up to 20 minutes!   (Example 1 Thruster, 3 Pullups   2,3   3,3   4,3    5,3   6,3   7,3   and so on until failure…    then drop the pullups and continue 8 Thrusters,9,10,11,12, etc)

You will have two scores- What ...

Read More

W.O.D. Tuesday 12/9/14

Tabata Tuesday!

CONDITIONING WOD – 16 MIN TABATA 

Perform The Following in “Tabata” Style  (20 seconds of work followed by 10 seconds of rest, for 8 cycles through – 4min each movement)

*You have to be consistent during all 8 intervals for each movement. Your highest rep score during one of the 20sec intervals DOES NOT count; only your lowest score of all the intervals during that movement is what you will post. So this means no slacking and go hard EVERYTIME because your lowest rep count is your score for that particular movement!

Complete these stations:

Wall Balls 20/14   (20sec on, 10sec rest, etc)

Box Jumps 20in

Burpees

Row for Calories (first interval doesn’t count due to transition and setup on rower)

Post lowest reps for the tabata of each movement on whiteboard! Good ...

Read More

W.O.D. Monday 12/8/14

Two things! If you are planning on coming to the CFR Ugly sweater Christmas party this coming Saturday the 13th at 6pm, please sign up at the front desk, how many are coming, and what side dish you’re bringing. We will have the meat catered so need a head count. Thanks!  Also, If you want to possibly be in a commercial, we have Meek’s Chiropractic coming this Tuesday the 9th to the 9am class to film the class and a member of ours Liz Mitchell, my mom ;)  as a promotion not only for their practice but also for CFR and the partnership they hope to have with us.  Come support if you have a chance and be there by 8:45AM to sign a release form if needed...

Read More