Friday

Mild in comparison…perhaps some running next week WU Burpee Basketball WOD 15 mins for Quality/Strength Development Ascending Ladder DH Pull-ups Strict HSPU then KB  “Annie” 50-40-30-20-10…

Thursday

Ski Ergs will be installed Saturday! WU Group Junkyard over/under variation WOD 2 Mins for Max Reps / 1 Min Off / 2 Rounds Slamballs Wallballs…

Wednesday

Eric…keep on keeping on. Modifications can always be made. WU Dynamic WOD Work up to a 3RM touch and go clean *15 min Cap then 15…

Tuesday

Raph taking on the challenge of the 44# KBs WU 5 Rounds 6 Wallball 7 KB Swings 8 Walking lunges (total) 5 min Foam Roll WOD…

Monday

Sam became the third girl at CFCA to Deadlift over 300# last night. WU Dynamic WOD “Crossfit Total” 1 Rep Max Back squat (find the ball!)…

Sunday Oly

WU 1-8 KB Swing Clean Thruster Bear Crawl  1 length Walking Lunge 1 length Drills w/ PVC Push Press Jump/ Land/ Stand Jump /Extend/Land/ Stand Push…

Saturday

  WOD Teams of 4…All working at a station. 300M Row = Pacer 200 Wallballs 200 Slamballs 200 Double KB Cleans + Press or Swings then…

Friday

Sam & Jodi hang cleaning through the complex WU Burpee Basketball OH Mobility with band Sampson Stretch Pigeon Stretch 1 min per side WOD 15 Min…

Thursday’s Sessions

Johnna finishing the Gimme Gimme AD combo. WU Yoga Flow WOD Skill/ Strength Development -18 mins for Quality 2-3 Heavy Turkish Get Ups on 1 side…

Wednesday

KB Slashers. Kind of an awkward movement. WU Dynamic WOD 150 KB Slashers for time @53/35# *when they rested..ie..put the kb down or switched sides, they…

Snow Cancellations Wednesday AM

We are going to go ahead and cancel all morning classes for tomorrow. Forecast predicts steady snow through 2pm. Evening classes will run on schedule. If…

Tuesday

Dan gets the medal of honor for a great effort at 8:30AM. WU 1-8 w/ Partner KB swings Wallballs 5 Min Foam Roll or Stretch WOD…