We hope all members can join us for the CF2120 Holiday Party this Saturday at 4pm. If you did not receive the evite we do apoligise but please attend if you can? WU: AL, CPD Choose Endurance or Strength wod? Endurance WOD: FT – get started right at the bell! Set up & go 100… Read More »
Time to Party. Please RSVP to our 2120 evite for our Holiday party coming up this Saturday. Bring a friend or family member and show them what the hype is all about! WU: DFM in the am/CDR pm WOD: 15 minutes of work. 10 OHS or 20 squat 2/4 or 10 pull ups 20 DU… Read More »
Schedule Reminder: Thanksgiving Day Wod: 8A.M only! Black Friday November 28: 6,8,9am 12,5pm classes only. There is no 5:15am or 6pm class times. WU: 5 min PT – then 10 minute on clock to workout load.WOD: 3RFT 30 TTB or 50 abmat sit ups 15 C&J 155/105 STRENGTH: OHS f/rack 5X5 10%Up
WU: Shoulder hip mobility then 30 OHS 30 High Pulls WOD: 13 minute amrap 8 OHS 8 SDHP 200 m run STRENGTH: B. Squat 8X3 @85% Finish: 5 minute amrap 20 DU 5 Burpees
WU: COACH’S BREIF on movements below: Then send them. WOD: Not for time 800 m run 50 mt climbers 20 hollow rocks 15 strict push ups 30 squats 400m run 100 bicycle SU (1-fers) 1 minute starfish plank hold 15 strict push ups 30 squats Run 200 m 4X10 bb OHS (hands 1” closer than… Read More »
The Dann Family getting in a Wod or two while traveling to Israel. Does this help answer the questions discussed on Saturday morning? If you can’t find a box? Create one! WU: shoulder and super scapular mobility. Then take 10 minutes to work up to Overhead working wt. WOD: Nancy 5RFT 400 m run 15… Read More »