Friday October 28, 2016

Vern!
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Reminder: Tomorrow October 29th is our annual Halloween costume WOD and fundraiser! Come ready in your best costume!
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It’s Benchmark Friday!

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BENCHMARK WOD

“Filthy Fifty”
Compare to 4/15/16
For time:
50 Hip Extensions
50 Box Jumps, 24 inch box
50 Jumping Pull-Ups
50 Kettlebell Swings, 1 pood
Walking Lunges, 50 steps
50 Knees to Elbows
50 Push press, 45 pounds
50 Wall Ball Shots, 20/14 pound ball
50 Burpees 🙂
50 Double-Unders

“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.”

~Swami Sivananda

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Thursday October 27, 2016

Brittney, Tanya, and Kandice decided to make it a girls night at CFD on Tuesday!
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Reminder: This Saturday October 29th is our annual Halloween costume WOD and fundraiser!
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Attention: Due to Halloween we will not be running the evening WOD’s on Monday October 31st, the morning will be the regular schedule. Thanks for understanding!
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WOD

Today we will be running the WOD’s open gym style! You will have two options:
Option 1:
“Moondance”
Teams of 2:
AMRAP 20:
12/8 Calorie Row
12/8 Calorie Bike
100m Run
*One full round, then switch.

Option 2:
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.

“Problems are not stop signs, they are guidelines.”

~Robert H. Schuller

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Wednesday October 26, 2016

Throwback to last years Team Series!
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Reminder: This Saturday October 29th is our annual Halloween costume WOD and fundraiser!
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WOD

Strength:
Squat Clean & Jerk
Work to a heavy single

Conditioning:
“Falling Up”
AMRAP 10:
15 Kettlebell Swings (53/35#)
15 Wallballs (20/14#)

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”

~John Quincy Adams

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Tuesday October 25, 2016

Lauren is working through the Hang Cleans during last Tuesday’s WOD!
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SAVE THE DATE: Saturday October 29th Halloween WOD and fundraiser. Wednesday November 9th at 6:30pm, Kinstretch Clinic!
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WOD

“Sandstorm”
AMRAP 4
21-15-9:
Power Snatch (75/55#)
Burpees 🙂

Rest 4:00

AMRAP 4
15-12-9:
Power Snatch (95/65#)
Burpees over Bar 🙂

Rest 4:00

AMRAP 4
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24″/20″) 🙂

“Act as if what you do makes a difference. It does.”

~William James

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Monday October 24, 2016

The 6am group just can’t get enough of the bikes!
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SAVE THE DATE: Saturday October 29th Halloween WOD and fundraiser. Wednesday November 9th at 6:30pm, Kinstretch Clinic!
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WOD

“Heartbreak Kid”
3 rounds of:
10 Front Squats (185/135#)
20 Chest-to-Bar Pull-ups
50 Double-unders

“Change before you have to.”

~Jack Welch

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Sunday October 23, 2016

Another fun Saturday group warm up!
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Attention: Shayan WILL be running Open Gym from 9:30am to 11:30am!
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WOD

“Sunday Funday”
For time:
50 Strict Handstand Push-ups*
*Every break: 5 Strict Pull-ups

Then,
3 Rounds:
10 Strict Dumbell Presses
10 Dumbbell Bent Over Rows
Rest 1:00

“Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it’s the only thing that ever has.”

~MARGARET MEAD

Saturday October 22, 2016

Tiff and Mel are killing the Rope Climbs during “Glenn” on Thursday!
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Attention: Heather WILL be teaching Yoga today at 9:15am! Shayan will also be running Open Gym this Sunday from 9:30am to 11:30am!
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WOD

“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (95lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

“Creativity can release you from the limitations that the world has constructed around you; the everyday, mundane, 9-5 jail cell where everybody is waiting for the weekend to party so they can get outside of their head.”

~Robert LaSardo

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Friday October 21, 2016

Sometimes you just have to chill out with a Buddy after a hard WOD!
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It’s Benchmark Friday!

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SAVE THE DATE: Saturday October 29th Halloween WOD and fundraiser. Wednesday November 9th at 6:30pm, Kinstretch Clinic!
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Benchmark WOD

Core Work:
A) Tabata Sit-Up Medball Throws
B) Tabata Med Ball Roll Out’s

Conditioning:
“Carrying Karen”
Compare to 7/10/15
For time, complete 150 Wallball Shots, 20/14#
*If the athlete stops they must run 100 meters with their medicine ball.

“A will finds a way.”

~Orison Swett Marden

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Thursday October 20, 2016

Congratulations Ben and Anna! Baby Wolf arrived October 18th weighing in at 7 lbs 3 oz, the name is yet to be determined. The whole family is doing great!
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SAVE THE DATE: Saturday October 29th Halloween WOD and fundraiser. Wednesday November 9th at 6:30pm, Kinstretch Clinic!
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WOD

Today we will be running the WOD’s open gym style! You will have two options:
Option 1:
“Glenn”
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees 🙂

Option 2:
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.

“Today you are you! That is truer than true! There is no one alive who is you-er than you!”

~Dr. Seuss

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Wednesday October 19, 2016

Becky is looking strong as she works her way through her Snatches!
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SAVE THE DATE: Saturday October 29th Halloween WOD and fundraiser. Wednesday November 9th at 6:30pm, Kinstretch Clinic!
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WOD

“Guts and Glory”
21 – 15 – 9
Bike for Calories
Thrusters (95/65)

15 – 12 – 9
Row for Calories
Hang Squat Cleans (95/65)

12 – 9 – 6
Burpees over Bar
OHS (95/65)

“Change your thoughts and you change your world.”

~Norman Vincent Peale

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