9/1/14

SEPTEMBER PAYMENTS NOW DUE

LABOR DAY HOURS: 7-9am. all other classes are cancelled. This will be ran like Thursday open gym. We are programming a WOD if you would like to participate as group be there @7:00. If you choose to do your own thing please plan on being done @9:00, doors will shut and lock at that time.

labor-day-illustration-posters_23-2147490720

 

WARM UP

4 Rounds:
50 Dubs
10 Push-ups
10 Ring Rows
10 Squats
10 Sit-ups

WOD

“Schmalls”

Buy-in
800 Meter Run

Then two rounds for time:
50 Burpees
40 Pull-ups
30 Pistol Squats
20 KB Swings
10 HSPU

Cash-out
800 Meter Run

8/30/14

LABOR DAY HOURS: Monday Sept. 1st 7-9am. all other classes are cancelled. This will be ran like Thursday open gym. We are programming a WOD if you would like to participate as group be there @7:00. If you choose to do your own thing please plan on being done @9:00, doors will shut and lock at that time.

OPEN GYM TODAY 7-8:45am

TEAM WOD 8:45-9:45am

I've posted this before but in light of todays workout I thought it was a good reminder

I’ve posted this before but in light of todays workout I thought it was a good reminder

 

WARM UP

400 Meter Run

CrossFit Warm Up
3×10

TEAM WOD

In teams of 2 for time, one person working at a time:

100 Back squat 95/65
100 GHD or abmat Sit-ups
100 Back squat 75/50
100 Back extensions or Supermans
100 Back squat 55/35
100 GHD or abmat Sit-ups

THEN:

20 Rounds:
Sled Push 135/95

Each person must complete 10 rounds alternating every other round.

8/29/14

I HEAR THERE IS GOING TO BE A HUGE PARTY AT THE 9AM TMRW!!!
STRENGTH/OPEN GYM 4PM (ALWAYS A PARTY AND NOT SO APPROPRIATE)

LULU BOX KIT UPDATE
PLEASE SIGN UP IF YOU PLAN TO ATTEND
CASH OR CARD ONLY
Women
TOP: Cool Racerback (may add another)
BOTTOM: Inspire Crop
JACKET: Yes
Men
TOP: Metal Vent S/S
BOTTOM: Pace Breaker Short
JACKET: Yes
They found out that the they won’t be able to screen print the bottoms but will still have them available to buy at discount!

photo-23
WARM UP
Partner Warm up
One person works at a time:
5X’s 100m run
followed by
3 rds Cindy

STRENGTH
Power Clean
10 Min to work up to heavy single

WOD
“DT”
5 rds for time of:
12 Deadlift 155/105
9 Hang power clean 155/105
6 Push jerk 155/105
DT-th
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

8/28/14

LABOR DAY HOURS: Monday Sept. 1st 7-9am. all other classes are cancelled. This is subject to change.

We have had a coach offer to do a 4:45AM class. It would be Mondays, Wednesdays, and Fridays. We will only add this class if we get enough interest, so if you are interest let it be known.

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.

Welcome back Billy and Lizzie!!!

Welcome back Billy and Lizzie!!!

WARM UP

Athlete’s Choice

OPEN GYM

OR

OLY BOARD

OR

WOD

“Annie”

50-40-30-20-10 reps for time:
Double-unders
Sit-ups

Rest 5 Minutes

Row/Rope for time:

500 Meter Row
5 Rope Climbs
400 Meter Row
4 Rope Climbs
300 Meter Row
3 Rope Climbs
200 Meter Row
2 Rope Climbs
100 Meter Row
1 Rope Climb