8/23/14

OPEN GYM 7:00-8:45AM

TEAM WOD 8:45AM

SAVE THE DATE
SEPTEMBER 4

4-7PM (time subject to change)
Lululemon has presented us with an incredible opportunity called a “Box Kit”. We don’t have all of the exact details yet but will keep you informed as they come. Here is what we have so far: Lulu will choose a few of their items for both men and women and will have sample sizes for you to try on the night of our party. Lulu will then screen print our CF22 logo on them for you!!! We are crazy excited and can’t believe how lucky we are! We won’t be doing T’s or sweatshirt this fall so this is your chance to show CF22 pride and have it on your fav Wodwear! For those of you who asked about possibly doing a pre-order I have talked to Tiff and she will let me know.

Congrats to our baby brother Matt and his beautiful  wife Shae.  Welcome our newest member of our CF22 family. Preelie Pearl Sweatfield born early Thursday morning Aug. 21st. weighing in at albs 8ozs. Baby and momma are doing great.

Congrats to our baby brother Matt and his beautiful wife Shae. Welcome the newest member of our CF22 family. Preelie Pearl Sweatfield born early Thursday morning Aug. 21st  weighing in at albs 8ozs. Baby and momma are doing great.

 

WARM UP

Coach’s Choice

TEAM WOD

In teams of Two

12 Minute AMRAP
30 Double Unders
15 Power Snatches 75/55

Only one person works at a time. Partner one completes a full round (30 dubs 15 power snatches) and then partner two, continuing until 12 minutes has expired.

REST 5 MINUTES

5K Row
Partners switch every 250 meters until 5,000 meters have been accumulated on the rower.

8/22/14

SAVE THE DATE
SEPTEMBER 4
4-7PM (time subject to change)
Lululemon has presented us with an incredible opportunity called a “Box Kit”. We don’t have all of the exact details yet but will keep you informed as they come. Here is what we have so far: Lulu will choose a few of their items for both men and women and will have sample sizes for you to try on the night of our party. Lulu will then screen print our CF22 logo on them for you!!! We are crazy excited and can’t believe how lucky we are! We won’t be doing T’s or sweatshirt this fall so this is your chance to show CF22 pride and have it on your fav Wodwear! For those of you who asked about possibly doing a pre-order I have talked to Tiff and she will let me know.

When you see our Lulu's on Wednesday morn make sure you give them a big fat sweaty CF22 bear hug and tell them THANK YOU!!

When you see our Lulu’s or Lemon’s on Wednesday morn make sure you give them a big fat sweaty CF22 bear hug (its their favorite) and tell them THANK YOU!!

WARM UP
CFWU
3X10

STRENGTH/SKILL
Press
Find a heavy single

WOD
15-12-9-6-3 reps for time of:
Clean & Jerk 135/95
C2B Pull-ups
**Sled Push across parking lot and back between each round 135/95. Finish w/ sled press**

8/21/14

There's nothing like watching a class killing a WOD! 5:45pm during and after Tuesday's WOD.

There’s nothing like watching a class killing a WOD! 5:45pm during and after Tuesday’s WOD.

 

WARM UP

Athlete’s Choice

OPEN GYM

OR

OLY BOARD

OR

WOD

“Karen”

For time:
150 WallBall Shots 20/14

8/20/14

Yep, Drew is pretty much our favorite now.....
Yep, Drew is pretty much our favorite now…..

SKILL WORK
Handstand Push-ups
Kipping Pull-ups
GHD Sit-up/Extension

WOD

“Loredo”

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Hero_EddieLoredo_th
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.