Saturday, August 18, 2018

Workout of the Day

A.

Teams of two, with only one person working at a time:
From 0:00-10:00:
10 minutes to complete:
60/40 Calories on Assault Bike
60 Pull-ups
60/40 Calories on Assault Bike

From 10:00-20:00
10 minutes to complete:
50/40 Calories on Rower
50 Burpees Over the Bar
50/40 Calories on Rower

From 20:00-30:00
10 minutes to complete:
400m Run*
40 Thrusters (115 / 75)
400m Run*

*Both Partners Run
Masters: 75/55
Rx+ chest to bar, bar facing burpees, 135/95

Or, working solo:
Cut everything in half

Friday, August 17, 2018

Miranda

NEWS ON THE 5TH ANNUAL SUMMER THROWDOWN:
On the morning of the competition, we are going to randomly draw teams. Sh*t is about to get interesting!

To help foster camaraderie and to shake things up this year, we are assigning partners within each division.  This is a great opportunity to make a new friend, challenge yourself, and have some fun with our community.  Full details and sign ups for judges/ volunteers and athletes below.  Please reach out to Katelyn with questions or concerns.

When: Saturday, August 25th at 9 AM

Cut-off to get a Tee Shirt: Wednesday, Aug 15th

Cut-off to Compete: Sunday, Aug 19th

Sign up to compete HERE

Sign up to judge/ volunteer HERE

Workout of the Day

A.
Deadlift 5-5-5-5-5
Every 3 minutes, for 15 minutes (5 sets): 5 Deadlifts
Start light and build to a heavy set of 5

Immediately after each set: 5 Tall Box Jumps

B.
AMRAP in 12 minutes of:
3-6-9-12-15-18-21 etc of:
Box Jumps (24 / 20)
Hang Power Snatches (75 / 55)
Push-ups

Masters: 20/16, 65/45
Rx+ hang squat snatches, handstand push-ups

Thursday, August 16, 2018

Mia

Workout of the Day

A.
AMRAP in 30 minutes of:
50 Abmat Butterfly Sit-ups
40m Walking Lunge w DBs in Farmers Carry
30m Bear Crawl or HS Walk
200m Run
100 Double-unders

OPTIONAL:
Grip Builder
400m Farmers Carry (2×53/2×44/2×35/2×26)

Wednesday, August 15, 2018

Tim H.

5th Annual Partner Competition:

To help foster camaraderie and to shake things up this year, we are assigning partners within each division.  This is a great opportunity to make a new friend, challenge yourself, and have some fun with our community.  Full details and sign ups for judges/ volunteers and athletes below.  Please reach out to Katelyn with questions or concerns.

When: Saturday, August 25th at 9 AM

Cut-off to get a Tee Shirt: Wednesday, Aug 15th

Cut-off to Compete: Sunday, Aug 19th

Sign up to compete HERE

Sign up to judge/ volunteer HERE

EVENT 2 has been released!

Workout of the Day

A.
Power Clean
Every 2 minutes, for 20 minutes (10 sets)
10/7 Calories on Assault Bike
2 Power Cleans

Start light and build in load

B.
For time:
75 Shoulder to Overhead (115 / 75)
Every minute, until the 75 reps are complete:
7 Toes to Bar

The workout starts with Toes to Bar

L1: 75/55, 5 TTB
L2: 95/65, 6 TTB
Rx+ 135 / 95

Tuesday, August 14, 2018

Chad

5th Annual Partner Competition:

To help foster camaraderie and to shake things up this year, we are assigning partners within each division.  This is a great opportunity to make a new friend, challenge yourself, and have some fun with our community.  Full details and sign ups for judges/ volunteers and athletes below.  Please reach out to Katelyn with questions or concerns.

When: Saturday, August 25th at 9 AM

Cut-off to get a Tee Shirt: Wednesday, Aug 15th

Cut-off to Compete: Sunday, Aug 19th

Partner Assignments will be sent out Monday, Aug 20th

Sign up to compete HERE

Sign up to judge/ volunteer HERE

EVENT 2 has been released!

Workout of the Day

A.
Bench Press 9-9-9-9-9-9
15 minutes to build to a heavy set of 9

B.
Every minute, until failure:
5 Burpees
5 Kettlebell Swings (53 / 35)

Masters: 35/26
Rx+: KB Snatches (alternate arms each minute)

*Every 2 minutes, increase the reps by 1
At 2:00 6+6
4:00 7+7
6:00 8+8
8:00 9+9
10:00 10+10
12:00 11+11
14:00 12+12
16:00 13+13
etc

OPTIONAL:
5 rounds:
30 Russian Twists (35/20 DB)
10 V-ups

Monday, August 13, 2018

Tori

5th Annual Partner Competition:

To help foster camaraderie and to shake things up this year, we are assigning partners within each division.  This is a great opportunity to make a new friend, challenge yourself, and have some fun with our community.  Full details and sign ups for judges/ volunteers and athletes below.  Please reach out to Katelyn with questions or concerns.

When: Saturday, August 25th at 9 AM

Cut-off to get a Tee Shirt: Wednesday, Aug 15th

Cut-off to Compete: Sunday, Aug 19th

Partner Assignments will be sent out Monday, Aug 20th

Sign up to compete HERE

Sign up to judge/ volunteer HERE

EVENT 2 has been released!

Workout of the Day

A.
Front Squat 9-9-9-9-9
Every 2:30, for 5 sets: 9 reps
Build to a heavy set of 9

B.
Every 4 minutes, for 16 minutes (4 rounds):
10/8 Calories on Assault Bike
10 Wall-Balls (20 / 14)
10/8 Calories on Rower
10 Pull-ups

Each round will be scored for time

Rx+: 12 on everything (ladies: 10 on bike and row)
ManBearPig: 15 on everything (ladies: 12 on bike and row), 30/20, chest to bar

Saturday, August 11, 2018

Get ready for old and classic workout “TailPipe”!

REMINDER: Today (Saturday) class is at 9 AM. Forte Canoe trip is going down!

Workout of the Day

A.
Every minute, for 12 minutes:
Min 1: 30 seconds of V-ups right into 30 seconds of Butterfly Sit-ups
Min 2: DB Curl + Shoulder Presses
Min 3: Push-ups + Row with hands on DBs

B.
With a partner:
3 rounds for time of:
P1: 250m Row
P2: Double Front Rack Kettlebell Hold (53/ 35#)
Then Switch positions (each person rows 750m)

*You can only row while your partner is holding the front rack KB position
*Front rack standards: hands must be touching, elbows below shoulders
*You can only row if the KB are in the rack position

 

Friday, August 10, 2018

Travis

REMINDER: For this Saturday only, class will start at 9:00 AM (instead of 10 AM), so we can get out early for the canoe trip. Please plan accordingly. 

Workout of the Day

A.
Split Jerk
Every minute, for 10 minutes: 2 spilt jerks
Starting at a moderate load, increase every 2 minutes

B.
Each for time:
Minutes 0:00-5:00
20/15 Calories on Assault Bike
Then
30 Hang Power Clean and Jerks (75 / 55)

Minutes 5:00-10:00
20/15 Calories on Assault Bike
Then
20 Hang Power Clean and Jerks (105 / 70)

Minutes 10:00-15:00
20/15 Calories on Assault Bike
Then
10 Hang Power Clean and Jerks (135 / 95)

Rx+ 115/75, 155/105, 185/125

Thursday, August 9, 2018

Congrats to Wes and Kenzie on their brand new baby boy Carson!

Workout of the Day

A.
For time:
1000m Row
80m Walking Lunges w DB in Front Rack
60 Ball Slams
40 Box Jumps (24 / 20)
20 Devil Presses

OPTIONAL:
50 Russian Kettlebell Swings (heavy)
100 Russian Twists (35 / 25)

Wednesday, August 8, 2018

The Shadow Snatcher

REMINDER: For this Saturday only, class will start at 9:00 AM (instead of 10 AM), so we can get out early for the canoe trip. Please plan accordingly. 

August 11 is the CFF Annual Canoe Trip! Any and all are invited! If you want more info, go HERE

Parter Comp is coming in hot… August 25!
Sign up to compete HERE
Sign up to judge/ volunteer HERE

Workout of the Day

A.
Snatch
Every 90 seconds, for 15 minutes: 1 snatch
Starting light, build to a heavy single
Or keep it light and work technique

B.
For total reps:
2 minutes of Bear Crawling
2 minutes of Power Snatches (95 / 65)
2 minutes of Pull-ups
2 minutes of Overhead Squats (95 / 65)
2 minutes of Double-unders

Rx+ HS Walk, 115/75, bar MU
Masters: 65/45