Monthly Archives: November 2013

Friday 11-29-2013

We hope everyone had a Happy Thanksgiving! Open Gym 10:30am Read More...

Thursday 11-28-2013

Happy Thanksgiving!! He who thanks but with the lips Thanks but in part; The full, the true Thanksgiving Comes from the heart -J.A. Shedd   Read More...

Wednesday 11-27-2013

The Gym will be closed on Thursday. We will have one open gym time Friday at 10:30am. Saturday we will have our regular open gym time at 9am. Everyone have a great Thanksgiving!!! Warm Up then "Thanksgiving Chipper" For Time: 28 Calorie Row 28 Box Jump Overs 24/20 in 28 Wall Balls 20/14 28 Pull Ups 28 Thrusters 115/75 28 Deadlift 115/75 28 Abmat Sit Ups 28 Dips 28 Burpees 28 Medball Cleans 20/14 lbs 28 Toes To Bar Read More...

Tuesday 11-26-2013

Shuttle Sprint Warm Up then 10 Min AMRAP: 10 KB Swing 70/53 lbs 14 Stationary Lunges *4 Hand Release Burpees Every Minute on the Minute. Start with 3 HR Burpees. Cash Out: 3 x 10 Hip Extensions 3 x 10 Hollow Rocks Read More...

Monday 11-25-2013

CFT Holiday Hours: MTW normal schedule. Closed on Thanksgiving. 1 Open gym time on Friday (time TBD) and Open gym on Saturday at 9am. The weather may be bad in the morning but we will be open tomorrow for our regular class schedule. Everyone please be safe.  Warm Up then Pull Ups/Kipping then "Cindy" 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Squats Cash Out: Tabata Planks Tabata Row Read More...

Friday 11-22-2013

The gym will be closed on Saturday. We may have an open gym on Sunday so check Facebook for updates. Good luck to everyone participating in the Savage Race this weekend!!!  Warm Up then For Time: 2000m Row Cash Out: Gymnastic Skill Practice (Handstands, muscle ups, pull ups, etc) Read More...

Thursday 11-21-2013

Great job on Fran yesterday!! Congrats to those of you who blew your old times away!!! The gym will be closed again this saturday due to all of the coaches being out of town for Savage Race. Sorry for any inconvenience. We may hold open gym on Sunday. Check Facebook for updates. Warm Up then Midline w/Double Unders, Sit Ups then "Running Annie" For Time: 50-40-30-20-10 Double Unders Sit Ups *Run 200m between each round. i.e. 50 DU 50 Sit ups 200m run, 40 DU 40 Sit ups Read More...

Wednesday 11-20-2013

Warm Up then Thrusters/Pull Ups Explanation then "Fran"  For Time: 21-15-9 Thrusters 95/65 lbs Pull Ups *6 Min Time Cap Cash Out: Dbl Tabata Sprint Read More...

Tuesday 11-19-2013

Warm Up then For Total Reps: 3 Rounds, 1 Min Per Station of: KB Power Snatch Right Arm 35/20 lbs KB Power Snatch Left Arm 35/20 lbs KB Clean and Jerk Right Arm 35/20 lbs KB Clean and Jerk Left Arm 35/20 lbs Leg Raises (using KB as an anchor) Rest 1 Min between rounds Cash Out: 3 x 10 Hip Extensions 2 x 10 Shoot Throughs Read More...