Archives for Today's Workout

We will be closed this Sunday 9/23 Thank You

MARK YOUR CALENDAR: 2nd annual Chili Cook off Saturday, October 20th 4pm-7pm @ CFP

WORKOUT OF THE DAY

No Mash 

No Yoga

Cycle Box 5pm

For Time:

10 Rope Climbs

15 Wall Walks

20 Deadlift 225/155

30 Calorie Bike

40 DB Snatch 50/35

50 OH Lunges 45/25

*Complete the reps anyhow

GET YOUR STRETCH ON!

Nutrition Challenge Peeps! Have your done your challenge for week 1?

Get your Bike on!

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

3 Rounds For Time of:

Run 400m

5 Power Cleans 185/125

10 Pull Ups

Row 500m 

5 Jerks (same wt)

10 Burpee Over Bar

*30 min time cap

 

 

Happy Birthday Dominick!

WORKOUT OF THE DAY

Cycle Box 6pm

Build to a New 1 Rep Max Bench Press

 

10 Rounds For Time:

10 Wall Ball 20/14

15 Sit Ups

20 Double Unders

Suggested Mobility: IT Band Stretch, Calf Roll Out, Pec Mash

 

Lot’s of Back Squat PR’s yesterday WHOOT WHOOT!

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 6pm

For Time:

200m Waiter Walk 53/35 switching as needed

Then, 

150 KB Swings 53/35

Every time you break complete 5 Burpee Box Jumps 24/20

Post WOD: Accumulate 4min Plank Hold

Suggested Mobility: Foam Roll Lats, Doorway Stretch, Downward Dog

 

AND so it begins.. Check the Nutrition tab on our site under Members tab for helpful info throughout the challenge. 

WORKOUT OF THE DAY

Cycle Box 6pm

Build to your New 1 Rep Max Back Squat

 

For Time: 

15 Squat Cleans 95/65

Run 200m

10 Squat Cleans 155/105

Run 200m

5 Squat Cleans 185/125

Run 200m

Suggested Mobility: Barbell Quad Roll Out, Couch Stretch, Pigeon Stretch 1 min @ each/each side

Our Coach Evelyn lifting at this weekends, USA Weightlifting American Open in Las Vegas

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9:30am

“Falkel”

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump 30/24
1 Rope climb

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

Chili Cook-off is coming October. Who will take home the Golden Spoon for 2018?

Last years fun!

WORKOUT OF THE DAY

Lifting 7:30am

Open Gym 8:30am

Cycle Box 8:30am

CrossFit 9:30am

Yoga 9:30am

For Time:

50 Wall Ball 20/14

Run 800m

40 Pull Ups

Run 800m

30 Box Jump Overs 24/20

HAPPY BIRTHDAY GREG! ENJOY YOUR DAY!

WORKOUT OF THE DAY

Mash 5pm

Yoga 6pm

AMRAP in 5 minutes:

12 Front Rack Lunges 95/65

10 Burpee Over Bar

8 Toes To Bar

Rest 2 minutes

AMRAP in 4 minutes:

10 Back Rack Lunges 125/85

8 Burpee Over Bar

6 Toes To Bar

Rest 2 minutes

AMRAP in 3 minutes:

8 OH Lunges 135/95

6 Burpee Over Bar

4 Toes to Bar

Friday GET YOUR STRETCH ON!

 

 

Need accountability to get you back on track? Participate in the Nutrition Challenge, problem solved!

Feel BETTER in your workouts, look BETTER naked!

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

4 x 400m Runs

Rest 2 minutes between efforts

Score fastest time

3 Rounds For Time of:

21 Sit Ups

14 SA DB Push Jerks 50/35

*alternating arms * 12 min time cap

Suggested Mobility: IT Band stretch/ roll out, Ear to Shoulder stretch, Pigeon Stretch

WORKOUT OF THE DAY

Cycle Box 6pm

Bench Press-

3 sets of 2 reps @ your WT from last weeks single reps

1 x max reps @ -20/-10

For Time:

10-9-8-7-6-5-4-3-2-1

Box Jumps 24/20

Calorie Row or Bike

after each set 1 Wall Walk

Suggested Mobility:  Lat Stretch, Wall Stretch, Downward Dog, Seated Center Splits

 

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