Strength:

Cleans- 5-3-1 75% 85% 95%

WOD:

5 (each arm) KB push-press 35/55

10 KTE

15 Wall Ball 15/20

20 Dble Unders

3 rds

Cool Down:

Accumulate 3 min of chinese arches

Press- 5-3-1 75% 85% 95%

WOD:

AMRAP in 3 min:

DL (155/95) + 2 shrugs + 1 Squat clean

5 Box Jumps

10 KBSDLHP 55/35

rest 1 min

5 rds

Cool Down:

Death March with KB's 3 length of gym

How was your CHEAT meal?? What was on your menu??

Doing all of your measurements yesterday was inspirational!! The losses were incredible. We can't tell you how proud we are to be apart of such a motivational group. The greatest part was that all of you said you were planning on continuing with this nutrition lifestyle!! My job is complete...with the amount of bad press about health in this nation our CF community continues to rise above.  Thank you for allowing us to be apart of this transformation, we truly do have the coolest job there is!!

We are hoping to have the winners determined by FRIDAY!! Just an FYI we have $350 to dispurse...:)

WOD:

Tabata

25 Pull-ups

50 Push-ups

75 Sit-ups

100 Squats

*Work through each exercise using 20 sec on 10 sec rest.  When you finish the RX number move to the next exercise.  The goal is to finish in as few rounds as possible.  There is a 32 rd or 16 min cut off.

YOU MADE IT!!

6 weeks of strict nutrition discipline is tough and you all made it!! The gains & losses (inches & lbs) have been incredible to see, we are so proud and inspired by each and everyone of you.  I can't wait to see that all you hard work has paid off during Measurements & weigh ins today!! Mindy will be at each class, except the 5:30pm class (sorry I have to work), Matt will be there to record your weight and I can do measurements Tues.  Sorry. Or If you can come into another class we can get it done today. Don't forget to bring your last week of points in today as well.  We are hoping to have a winning team determined by Friday!!  

You all have earned your CHEAT meal but don't let all this hard work go to waste.  Remember what you have learned & get back on the wagon.  Also for those of you registered for the OPEN that in and of itself is a reason to stay in control.

See you all tomrrow!!  

2 days till the OPEN

If you have yet to sign up HERE is the link.  If you are still confused on how this whole process works explore this site or ask one of us.  Like mentioned last week we will be hosting the Open WODs every Sat @ 9am starting Feb 25th and ending March 17th.  Anyone can participate, registered or not, but those registered will take precidence.  CF Headquarters is allowing a few different things regarding sending an Affilitate TEAM to the games.  Watch this video and let us know your thoughts.  This could be a fun way for our BOX to get involved & have a little friendly competition amongst ourselves??!

We are also throwing around the idea of hosting a little

End of HL Challenge-OPEN Kick Off-New Box Open House 

BBQ on Saturday!!

Keep your calenders open and more details to come.

Reminds me of CFC ladies!

TEAM WOD

In groups of three for time:

15-12-9   115/85 or 95/65

Powercleans

Thrusters

Games Pushups/ Situps

Each member must complete 15-12-9 PC, Thrusters, Pushups, situps all members working. You may not break up reps. Each member must complete 15-12-9

FINISHER - X1 rep max hang cleans 95/65  (Male-Dusty Kluxdahl 71 reps age 17 Female Hope Sonnesyn 40 Reps age 17)

STRENGTH: DL 3@50, 3@60, 3@70 , 3@80 , 3@90 rep out

SKILL:

WOD: One must learn to evaluate your intensity level and how long / hard you can stay there. We are training for LIFE and some events in life require steady outputs at 70% ( long hike) 80% (hike with child in pack), 90% ( sprint to car after long hike) 95% ( trying to outrun your spouse and the bear chasing you).

5 min @ 70%

KB Rows 10   55/35

K2E 5

2min rest

5 min @ 80%

DBL Und 10

Burpees 5

2 min rest

5 min @ 90%

SMDLHP 5  95/65

Sit ups 10

Rest 2 min

5 min @95%

5 Bar over burpees

10 KB Snatch 45/25

COOL DOWN:

 20 Haydays Pushups

+

20-Knee's to chest on rings

REMINDERS: We are ordering the sweatshirts Friday . You must have your $35 and size/color for sweatshirts in by Friday evening. 

5:15-6:15 AM

Olympic Prep: We will be focusing on snatch technique.

We all have had the pleasure of witnessing Clint's freakish strength...Have a great day buddy you inspire us all!!

STRENGTH: Clean 3@50, 3@60, 3@70 , 3@80 , 3@90 rep out

SKILL: Clean tech

AMRAP 12 min

3 CJ 135/96

6 T2B

9 WB 20/15

COOL DOWN:

Clint special: 3 three finger pullups, 2 two finger pullups, 1 one finger pulls x 3rds

or

100 DBL unders

STRENGTH: PRESS 3@50, 3@60, 3@70 , 3@80 , 3@90 rep out

SKILL: Kip / Butterfly work

WOD: UB

15 sets of 5 CTB chin ups unbroken for time - you cannot do more than 5 at a time

10 sets of 3 HSPU. Cannot do more then three at a time

5 sets of 2 MU or 4 dips

For time

Elite: 5 CTB, 3 HSPU,2 MU

Advanced: 5 PU, 3 Clapping pushups, 4 dips

Intermediate: 5 band PU, 8 pushups , 4 band dips

I just started this S%^&: 3 band , 5 pushups, 5 box dips

COOL DOWN:

x1 max KB swings 55/35

The Games are almost here! Get registered HERE. The Games workouts will be held on Saturday mornings at 9:00am Feb 25-March24. Everybody is welcome to compete games workouts. However, priority will be given to those registered for the games. Come cheer on your fellow CFer's or better yet compete yourself.

Beautiful Backyard. Get out and try new sports - CF

Last week of the HL Challenge!! How's it going? HERE are the details for the last week.

This workout WILL help determine the winners ( total reps). Results from last time are below. Now blow them out of the water.

Warmup:

Ladder:

1 ft run

2 fr

hops

shuffle

twists

Icky shuffle

Squats BW x10

OHS w PVC x10

Thrusters w bar x10

Bomber pushups x10

2rds

Strength: Squat 3@50, 3@60, 3@70 , 3@80 , 3@90 rep out

SKILL: pistols , light OHS

WOD: Nutrition CHALLENGE wod

90 sec

10 Thrusters 65/95

AMRAP burpee

Rest 90 sec

3rds

10 KB swings 35/55

Max BJ 20/16

Rest 90 sec

3rds

COOLDOWN:

Roll lower backs, Stretch calves on wall, Hold Russian Baby maker 60 sec, Tiger holds 60 sec

Test WOD RESULTS from 1.9.12