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

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

We are excited to announce that Braedon is Strongman Certified! We can’t wait to implement his knowledge into our program!
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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

“Turnt Up Tuesday”
Strength:
Deadlift Heavy 5-4-3-2-1

Conditioning:
EMOM 12, alternating:
Min 1: 10 Romanian Deadlift (50% of today’s single)
Min 2: 20 Sit-Ups
Min 3: 50 Double-Unders

“Our greatest glory is not in never failing, but in rising up every time we fail.”

~Ralph Waldo Emerson

The 8am doing their thing!
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Happy Birthday Asian Sensation!

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WOD

“Nunchucks”
AMRAP 18:
4 Bar Muscle-Ups
8 Power Snatches (115/80#)
16 Box Jumps (24″/20″)

“You don’t learn to walk by following rules. You learn by doing, and by falling over.”

~Richard Branson

Aaron is maintaining a great body position throughout his Double-Unders!
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Attention: There will be NO Yoga today. Shayan WILL be running Open Gym this Sunday from 9:30am to 11:30am!
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WOD

“Saturday Teamwork”
In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Kettlebell Swings (53/35)
60 seconds of Rest
60 seconds of Wall Balls (20/14)
60 seconds of Rest
60 seconds of Box Jump Overs (24/20)
60 seconds of Rest
60 seconds of Burpees 🙂
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

“The starting point of all achievement is desire.”

~Napoleon Hill

The 4:30 group working through Tuesday’s Thrusters!
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Happy Birthday Wes!

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It’s Benchmark Friday!

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Benchmark WOD

“Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle-Ups
135/95 pound Hang Power Cleans, 10 reps

“Nothing is impossible, the word itself says ‘I’m possible’!”

~Audrey Hepburn

We are so sad that Hillary will be moving this week:( We have loved having you as part of our CFD family Hillary, good luck!
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Happy Birthday Daina!

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Attention Progenex lovers: We will be making this months order this Friday, make sure to get yours on the order sheet on the desk!
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WOD

Today we will be running the WOD’s open gym style! You will have two options:
Option 1:
In teams of 3, for time:
100 – 75 – 50
Bike Cals
Row Cals
Bench Press (135/95#)

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.

“If youth knew; if age could.”

~Sigmund Freud

Heidi setting a new PR on her Deadlift!
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Happy Birthday Connor!

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Congratulations Hillary and Fitzy for being our September PR Winners!
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WOD

AMRAP 5:
Buy-in: 150 Double-unders
12 Thrusters (65/65#)
12 Chest-to-Bar Pull-Ups

Rest 5:00

AMRAP 5:
Buy-in: 100 Double-unders
9 Thrusters (115/80#)
12 Toes-to-Bar

Rest 5:00

AMRAP 5:
Buy-in: 50 Double-unders
6 Thrusters (135/95#)
12 Pull-Ups

“Fear stifles our thinking and actions. It creates indecisiveness that results in stagnation. I have known talented people who procrastinate indefinitely rather than risk failure. Lost opportunities cause erosion of confidence, and the downward spiral begins.”

~Charles Stanley