WODs

October 11, 2011 Tuesday


October 10, 2011 Monday

Team Jackie: Teams of 2 (UFC/CF Expo) Partner 1 completes Jackie and records time. After 30th pull-up Partner 2 begins to row. Ptr 2 completes Jackie and total Team time is recorded. (Ptr 2 can calculate their "Jackie" time by subtracting from total time)


October 08, 2011 Saturday

Amazing Grace


October 07, 2011 Friday


October 06, 2011 Thursday

Happy birthday AND 1 Year CF Anniversary to Heidi!


October 05, 2011 Wednesday

Strength WOD 5 min.: Warm-up your deadlift 15 min.: Complete 3 sets of 10RM unbroken. If you've never done it stay conservative (50% of 1RM). Ensure good form!

Checkout WOD 5 min.: Warm-up your deadlift 15 min.: Complete 3 sets of 10RM unbroken. If you've never done it stay conservative (50% of 1RM). Ensure good form!


October 04, 2011 Tuesday


October 03, 2011 Monday

+2 swings each minute (RX: 53#/35#)


October 01, 2011 Saturday

Main Class

Advanced RX

FGB 6 Make-up


September 30, 2011 Friday

Happy belated Birthday to Derek! (8/28) MU Sub: 2 C2B pull-ups and 2 Ring Dips = 1 MU * Complete 4 C2B Pull-ups then 4 Ring Dips each round


September 29, 2011 Thursday

Strength WOD

Checkout Finisher


September 28, 2011 Wednesday


September 27, 2011 Tuesday


September 26, 2011 Monday


September 24, 2011 Saturday

Adv. RX Option (Same 0930 Class): Athlete may choose to scale up to 155#/105# C&J and complete 6 rds.


September 23, 2011 Friday

Pre WOD: Warm-up (10 min.) then you will have a 15 minute clock to work on kipping technique (pull-up or HSPU or rings) Death by 10m: Touch the line each time except on the last 10m (run through)


September 22, 2011 Thursday

Happy 29th birthday Lindsay!


September 21, 2011 Wednesday


September 20, 2011 Tuesday

10 Minute Warm-up. 20 Minutes to work up to 3RM. Then Checkout.

Checkout WOD


September 19, 2011 Monday

Squat snatch. Scale to power or hang.


September 17, 2011 Saturday


September 16, 2011 Friday


September 15, 2011 Thursday