Monthly Archives: August 2013
Saturday, August 31, 2013
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Coach’s notes: Post time to comments.
Important Reminders –
We are hosting the Hot Shots 19 Memorial WOD today from 9:30-12:30 in honor of those 19 Granite Mountain Hotshots firefighters who lost their lives in the line of duty. All drop in fees will be donted to to help support the families left behind and all firefighters sshowing up to the WOD today will be free of charge. Come out and support those who put their lives on the line to save others.
Friday, August 30, 2013
3 rounds for time:
15 DB Shoulder Press – 40#/25#/hand
15 DB Push Press – 40#/25#/hand
15 DB Push Jerk – 40#/25#/hand
15 Bar Muscle Ups
Coach’s notes: Post time to complete to comments.
Compare to October 3, 2012
Important Reminders –
Thursday, August 29, 2013
OHS (Overhead Squat) – 1, 1, 1, 1, 1, 1, 1, rest as needed
Coach’s notes: Post loads for all sets to comments.
Compare to February 14, 2013
Important Reminders –
Wednesday, August 28, 2013
Run 400m
Run 800m
Run 1600m
Compare to June 7, 2012
Coach’s notes: Choose your own rest between sets, but complete all 3 distances within 30 minutes. Post time for each distance to comments.
Important Reminders – A new morning class has been added to our regular schedule. Wednesdays at 10 am will be available to our adult members or drop in effective September 1st.
On August 31, CFC will be participating in Hotshots CrossFit Memorial WOD. Donations to support the families of the lost heroes can be made here. Additionally, CFC will be accepting donations this Saturday to support the cause. To learn more about it click here.
Breaking news! As some of you might have been aware, due to the city floods and trade delays, our construction timelines were pushed back from what we anticipated at our Grand Re-Opening. The Good News – we have an operational shower!! One of our showers is now operational and can be used at your convenience. YAY!!
Tuesday, August 27, 2013
Clean and Jerk – 10, 5, 3
Coach’s notes: Determine highest load in each of the 3 sets, with touch and go reps for all (no resting on floor between reps). Rest as needed.
Compare to January 30, 2013
Important Reminders – A new morning class has been added to our regular schedule. Wednesdays at 10 am will be available to our adult members or drop in effective September 1st.
On August 31, CFC will be participating in Hotshots CrossFit Memorial WOD. Donations to support the families of the lost heroes can be made here. Additionally, CFC will be accepting donations this Saturday to support the cause. To learn more about it click here.
Monday, August 26, 2013
As many rounds in 20 minutes:
5 L-Pull ups
10 Knees to Elbows
20 Overhead Walking Lunges – 55#/35#
Coach’s notes: Post rounds and reps completed to comments.
Important Reminders – A new morning class has been added to our regular schedule. Wednesdays at 10 am will be available to our adult members or drop in effective September 1st.
Saturday, August 24, 2013
“Alex”
For time and reps:
Run 2 miles
Then immediately complete for reps:
2 mins of Handstand Push Ups
2 minutes of Squat Clean
2 minutes of Rope Climb
2 minutes of Alternating Pistols
2 minutes of Deadlift
2 minutes of Box Jumps – 30″/24″
Coach’s notes: Post total time for run, reps per movement and total reps to comments.