Tag Archives: 100 day challenge

WOD 08.18.14

  WE ARE EXCITED TO ANNOUNCE WE ARE INCORPORATING ROMWOD INTO OUR MOBILITY PROGRAM 8:00am-8:30am Mon-Wed Please be on time  ROMWOD 8:00am TBA WARM UP Joint Rotation Shoulder Pass Through 3 rounds of: Samson stretch 10 Overhead Squats 10 Sit-up (standard) 10 Back Extensions 10 Pull-ups 10 Dips WOD 10 2-minute rounds of: 5 pull-ups […]

WOD 07.21.14

Hey all I’m bringing back the EWODs (Endurance Workout of the Day) They will be posted MON, WED, FRI  If you follow this program PLEASE do not change it in anyway. To get results you must complete as written.  for best results complete EWOD 3+ Hours before or after WOD  Proper REST IS CRUCIAL! Working […]

WOD 07.15.14

WARM UP Row 500m easy 3 Hang Power Clean 3 Strict Press 3 Push Press 3 Push Jerk w/ Dowel or Bar 3 rounds not for time   WOD Grace 30 Clean and Jerk 135/95 for time or Odd object “Grace” 30 ground to overhead with anything but a barbell. Men at 135+ Women at […]

WOD 07.08.14

WARM UP Joint Rotation Shoulder Pass Through Easy 400m Run SKILL Push up Deficit Push up Ring Push up   WOD Complete 2 rounds: Push Ups in 2 minutes – max reps Rest 2 minutes Russian KB Swing in 2 minutes – max reps Rest 2 minutes Row in 2 minutes – max calories Rest […]

WOD 07.01.14

WARM UP Easy 400m Run or 500m Row SKILL Rack Jerk WOD 15min to establish 1 rack jerk Then 50-40-30-20-10 reps for time of:Ab Mat sit-ups2-pood kettlebell swings  

06.20.14 OPEN GYM FRIDAY!!!!!!!

TOMORROW WE WILL HAVE LIMITED CLASSES  A BUNCH OF US ARE HEADED TO WATCH A STORM GAME!  OPEN GYM FRIDAY!!!! 5:30am-6:30am 9:30am-10:30am CLOSED THE REST OF THE DAY DONT FORGET NEXT WEEK IS BRING YOUR FRIENDS AND FAMILY WEEK! AND CF GIRLS NAMED WOD WEEK INVITE YOUR FRIENDS APOLOGIZE LATER   

WOD 06.24.14

Bring Your Friends and Family FREE Week!   WARM Rowling Game! WOD Fran 21-15-9 Thrusters 95/65 Pull ups   We have an AWESOME! Supervised Child Care Here at CFBF!