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Yearly Archives: 2014

Wednesday, December 31, 2014

Dec.29.14

As Many Rounds As Possible (AMRAP) in 25 minutes:
25 Kettlebell (KB) Swings – 2.0/1.5 pood
25 Sumo Deadlift High Pull (SDLHP) – 95#/65#
25 Box Jumps – 24”/20”
Coach’s notes:  Post rounds and reps complete to comments.
MEMBERS: HOLIDAY HOURS IN EFFECT
New Year’s Eve | Wed Dec 31
Group Classes: 9am, 10am ONLY Cancelled: CFC teens, Open Gym
New Year’s Day | Thurs Jan 1
Group Classes: 9am, 10am ONLY Cancelled: Open Gym
COFFEE WITH COACH BRETT • Topic: Compete to be Better
Saturday, January 17 • 3:30 pm
Members: free • Non-members: $25 • Class Max: 30
Comments: 11

Tuesday, December 30, 2014

Dec.30.14

A.    As Many Calories As Possible (AMCAP) in 5 minutes:
       Assault Bike or Rower
B.    As Many Reps As Possible (AMRAP) in 5 minutes:
       Muscle-ups
C.    As Many Reps As Possible in 5 minutes:
       Body Weight Back Squat
Coach’s notes: Post results to complete to comments.
MEMBERS: HOLIDAY HOURS IN EFFECT
New Year’s Eve | Wed Dec 31
Group Classes: 9am, 10am ONLY Cancelled: CFC teens, Open Gym
New Year’s Day | Thurs Jan 1
Group Classes: 9am, 10am ONLY Cancelled: Open Gym
Comments: 15

Monday, December 29, 2014

CwC.Jan.2015.website

Overhead Squat (OHS) – 5, 5, 5, 5, 5
Coach’s notes:  Post loads to comments.
COFFEE WITH COACH BRETT • Topic: Compete to be Better
Saturday, January 17 • 3:30 pm
Members: free • Non-members: $25 • Class Max: 30
MEMBERS: HOLIDAY HOURS IN EFFECT
New Year’s Eve | Wed Dec 31
Group Classes: 9am, 10am ONLY Cancelled: CFC teens, Open Gym
New Year’s Day | Thurs Jan 1
Group Classes: 9am, 10am ONLY Cancelled: Open Gym
Comments: 9

Sunday, December 28, 2014

Dec.28.14

As Many Rounds As Possible (AMRAP) in 12 minutes:

1 seated Legless Rope Climb

5 Hang Power Cleans – 185#/120#

10 Burpees

Coach’s notes:  Post rounds and reps completed to comments.

MEMBERS: HOLIDAY HOURS IN EFFECT
NO Puff Dragons for Saturday, December 27th and Sunday, December 28th.
New Year’s Eve | Wed Dec 31
Group Classes: 9am, 10am ONLY Cancelled: CFC teens, Open Gym
New Year’s Day | Thurs Jan 1
Group Classes: 9am, 10am ONLY Cancelled: Open Gym
Comments: 5

Saturday, December 27, 2014

Dec.27.14

A1. Sotts Press – 5 reps x 5 sets

A2. Behind the Neck (BTN) Push Press – 2 reps x 5 sets

Compare to October 17, 2014

Coach’s notes: Post loads for all sets to comments.

MEMBERS: HOLIDAY HOURS IN EFFECT
NO Puff Dragons for Saturday, December 27th and Sunday, December 28th.
New Year’s Eve | Wed Dec 31
Group Classes: 9am, 10am ONLY Cancelled: CFC teens, Open Gym
New Year’s Day | Thurs Jan 1
Group Classes: 9am, 10am ONLY Cancelled: Open Gym
Comments: 9

Friday, December 26, 2014

Dec.26.14

“Jackie”

1000 m Row

50 Thrusters

30 Pull-ups

Coach’s notes:  Post time to complete to comments.

Compare to June 4, 2013

MEMBERS: HOLIDAY HOURS IN EFFECT
Christmas Eve | Wed Dec 24 + Boxing Day | Fri Dec 26
Group Classes: 9am, 10am ONLY Cancelled: CFC teens, OPEN GYM
Christmas | Thurs Dec 25 Facility Closed
NO Puff Dragons for Saturday, December 27th and Sunday, December 28th.
New Year’s Eve | Wed Dec 31
Group Classes: 9am, 10am ONLY Cancelled: CFC teens, Open Gym
New Year’s Day | Thurs Jan 1
Group Classes: 9am, 10am ONLY Cancelled: Open Gym
 
Comments: 18

Thursday, December 25, 2014

Santa-Bulk

400 Walking Lunges for time:

Compare to December 25, 2007

Coach’s notes:  Post time to complete to comments.

MEMBERS: HOLIDAY HOURS IN EFFECT
Christmas Eve | Wed Dec 24 + Boxing Day | Fri Dec 26
Group Classes: 9am, 10am ONLY Cancelled: CFC teens, OPEN GYM
Christmas | Thurs Dec 25 Facility Closed
New Year’s Eve | Wed Dec 31
Group Classes: 9am, 10am ONLY Cancelled: CFC teens, Open Gym
New Year’s Day | Thurs Jan 1
Group Classes: 9am, 10am ONLY Cancelled: Open Gym

Comments: 3

Wednesday, December 24, 2014

Dec.24.14

30, 20, 10, 20, 30 rep rounds for time:

Left Arm Dumbbell (DB) Overhead Squat (OHS) – 45#/30#

Double UNders

Right Arm Dumbbell (DB) Overhead Squat (OHS) – 45#/30#

Double Unders

Compare to September 11, 2014

Coach’s notes: Post time to complete to comments.

MEMBERS: HOLIDAY HOURS IN EFFECT
Christmas Eve | Wed Dec 24 + Boxing Day | Fri Dec 26
Group Classes: 9am, 10am ONLY Cancelled: CFC teens, OPEN GYM
Christmas | Thurs Dec 25 Facility Closed
New Year’s Eve | Wed Dec 31
Group Classes: 9am, 10am ONLY Cancelled: CFC teens, Open Gym
New Year’s Day | Thurs Jan 1
Group Classes: 9am, 10am ONLY Cancelled: Open Gym
Comments: 8

Tuesday, December 23, 2014

Dec.23.14

Alternating Every Minute on the Minute for 20 minutes:

15 Kettlebell Swings – 2.0/1.5 pood

20 Box Jumps – 24″/20″

Coach’s notes:  Post reps completed to comments.

Important Reminder –
MEMBERS: HOLIDAY HOURS IN EFFECT
Christmas Eve | Wed Dec 24 + Boxing Day | Fri Dec 26
Group Classes: 9am, 10am ONLY Cancelled: CFC teens, OPEN GYM
Christmas | Thurs Dec 25 Facility Closed
New Year’s Eve | Wed Dec 31
Group Classes: 9am, 10am ONLY Cancelled: CFC teens, Open Gym
New Year’s Day | Thurs Jan 1
Group Classes: 9am, 10am ONLY Cancelled: Open Gym
Comments: 15

Monday, December 22, 2014

Dec,22,14

Hang Snatch – 1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Post loads for each set to comments.

Comments: 12