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Monthly Archives: March 2014

Monday, March 31, 2014

Mar.31.14

A. Power Clean/Split Jerk – 2/1 x 6 sets, rest 2:00-3:00

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

Comments: 23

Sunday, March 30, 2014

Mar.30.14

3 rounds for time(s):

10 HSPU’s

15 Deadlift – 225#/145#

20 Pistols – 1.5 pood/1.0 pood

25 GHD Sit ups

Rest 2:00

Coach’s notes:  Post times per round and total working time to comments.

Comments: 8

Saturday, March 29, 2014

Brett.Aly

CrossFit Games Open 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters – 95#/65#
Burpees

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

Hey CFC Crew! Remember to join us tonight at 7pm so we can celebrate the conclusion of the Opens AND come together to wish Aly well as she looks ahead to some new exciting adventures. Bring some grub and a drink and see you there!

Comments: 15

Friday, March 28, 2014

Mar.28.14

A.  5o0 m Row

Compare to May 20, 2013

B.  10 Rope Climbs

Compare to February 18, 2014

C.  100 Box Jumps – 24″/20#

Compare to December 1, 2013

Coach’s notes:  Complete in any order and post results to comments.

Hey CFC Crew, we have some exciting news and we need to get together and celebrate. Aly, is heading back to school!!! Don’t worry she is still going to coach, but coach Mike will be taking her place as our new Facility Manager, as of April 1st. We figured a great time to celebrate would be after 14.5 so, bring some food to share and beverages of your choice to CFC on Saturday, March 29th at 7:00pm. See you all there.

Comments: 8

Thursday, March 27, 2014

Mar.27.14

Back Squat – 5, 5, 5, 5, 5

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

Compare to October 21, 2013

Hey CFC Crew, we have some exciting news and we need to get together and celebrate. Aly, is heading back to school!!! Don’t worry she is still going to coach, but coach Mike will be taking her place as our new Facility Manager, as of April 1st. We figured a great time to celebrate would be after 14.5 so, bring some food to share and beverages of your choice to CFC on Saturday, March 29th at 7:00pm. See you all there.

Comments: 18

Wednesday, March 26, 2014

Mar.26.14

With a continuously running clock complete:

4 minutes Row (for calories)

3 minutes Wallballs  20#/14#

2 minutes SDLHP (Sumo Deadlift High Pull) – 95#/65#

1 minute Ring Dips

Coach’s notes: Post calories for row and reps per exercise to comments.

Hey CFC Crew, we have some exciting news and we need to get together and celebrate. Aly, is heading back to school!!! Don’t worry she is still going to coach, but coach Mike will be taking her place as our new Facility Manager, as of April 1st. We figured a great time to celebrate would be after 14.5 so, bring some food to share and beverages of your choice to CFC on Saturday, March 29th at 7:00pm. See you all there.

Comments: 25

Tuesday, March 25, 2014

Mar.25.14

21, 15, 9 rep rounds for time:

Snatch – 95#/65#

Knees to Elbows

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

Hey CFC Crew, we have some exciting news and we need to get together and celebrate. Aly, is heading back to school!!! Don’t worry she is still going to coach, but coach Mike will be taking her place as our new Facility Manager, as of April 1st. We figured a great time to celebrate would be after 14.5 so, bring some food to share and beverages of your choice to CFC on Saturday, March 29th at 7:00pm. See you all there.

 

Comments: 22

Monday, March 24, 2014

Mar.24.14

3 Sets of:

3 Rounds for time(s):

10 Burpees Over the Bar

10 Push Jerk – 135#/95#

10 Front Squat – 135#/95#

Rest 4:00/2:00

 

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

Hey CFC Crew, we have some exciting news and we need to get together and celebrate. Aly, is heading back to school!!! Don’t worry she is still going to coach, but coach Mike will be taking her place as our new Facility Manager, as of April 1st. We figured a great time to celebrate would be after 14.5 so, bring some food to share and beverages of your choice to CFC on Saturday, March 29th at 7:00pm. See you all there.

Comments: 19

Sunday, March 23, 2014

Mar.23.14

A.  Shoulder Press – 5, 5, 5, 5, 5

Compare to September 12, 2013

B.  Push Press – 2, 2, 2, 2, 2

Compare to November 16, 2013

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

Comments: 10

Saturday, March 22, 2014

Mar.21.14

CrossFit Open 14.4

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb. – 10 ft/9 ft
30 cleans, 135 / 95 lb.
20 muscle-ups

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

Comments: 15