November 9, 2017

Friday November 10, 2017

Lyndsey is working hard to keep her elbows up during her Thrusters! __ Happy Birthday Kris and Zach! __ Save the dates: Thursday November 23rd, Thanksgiving Day 5k! Friday December 8th, CFD annual Ugly sweater party! __ It’s Benchmark Friday! __ Benchmark WOD “Nasty Girls” Compare to 8/11/17 3 rounds for time of: 50 Air Squats 7 Muscle-Ups 135/95 pound […]
November 8, 2017

Thursday November 9, 2017

Traci working through her 5 rep max Thrusters! __ WOD Option 1: “HarDTop” 5 Rounds: On the 4:00 400 Meter Run 1 Round of “DT” (155/105) Score is your slowest round “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks Option 2: OPEN GYM Make up a WOD that you missed, or a WOD that you have really […]
November 7, 2017

Wednesday November 8, 2017

The Saturday 8am working through the team WOD! __ Save the date: It’s time to dust off that ugly sweater!We will be throwing our annual Ugly Sweater Party on Friday December 8th! __ WOD Strength: Deadlift 5 sets of 3 Conditioning: “Dead Sprint” Teams of 2 AMRAP 18: 7 Deadlifts (225/155) 100 Meter Run 7/5 Calorie Bike Partners complete full […]
November 6, 2017

Tuesday November 7, 2017

Mel isn’t going to let a little surgery stop her from getting a great workout! __ Save the date: It’s time to dust off that ugly sweater!We will be throwing our annual Ugly Sweater Party on Friday December 8th! __ WOD Gymnastics Strength: Strict Handstand Push-ups 2 Rounds: 60% of Max Unbroken Strict Handstand Push-ups 50% of Max Unbroken Strict […]