Monthly Archives: December 2014

Wednesday 12-31-2014

Only 2 class times today, 5:30am and 8:30am. No afternoon classes. Let's end 2014 with a bang!! Chipper time!!! Warm Up *500m Row *General Warm Up *2 Rounds of 3 strict pull ups/5 KB Swings/5 Hand Release Push Ups then For Time: 30 Handstand Push Ups 40 Pull Ups 50 KB Swings 53/35 60 Abmat Sit Ups 70 Burpees Cash Out: Stretching and Mobility Read More...

Tuesday 12-30-2014

Warm Up *2 Min Single Unders *Spiderman Crawl/Soldier Kicks *Gymnastics Bear Crawl/Reverse Bear Crawl *Samson Stretch/Foot Crossovers *PVC Warm Up then Press 5 x 5 Barbell Row 2 x 15 then 10 Min AMRAP: 50 Double Unders 20 Jumping Lunges 1 Rope Climb 15 ft Cash Out: 30 GHD Hip Extensions 500m Row (low intensity) Read More...

Monday 12-29-2014

The year is coming to a close and new beginnings are just around the corner. With this in mind, CFT will be starting with a clean slate in regards to the Beast Board. A new year means new records to be set!! This week we will be erasing the entire board to start anew. Getting your name on the board will now come with stricter guidelines. They are as follows: 1)   All lifts and single bodyweight movements must be verified Read More...

Saturday 12-27-2014

Border City Barbell 9am Open Gym  10:15am Read More...

Friday 12-26-2014

Open Gym  9am *No other classes today *Normal schedule resumes on Saturday  Read More...

Wednesday 12-24-2014

5:30am and 8:30am only today. No afternoon classes. Warm Up *50 Jumping Jacks *High Knees *Carioca *Buttkickers *Spiderman Crawl/Samson Stretch *Gymnastics Bear Crawl/Reverse Bear Crawl *Over and Under/Foot Crossovers *3x 3 Box Jumps/5 KB Swings/7 Air Squats then Partner Wod For Time: 50 Box Jumps 24/20 25 Synchronized Burpees 50 KB Swings 53/35 25 Synchronized Burpees 50 Med Ball Toss Sit Ups 25 Synchronized Burpees 1000m Row Cash Out: Have a Merry Christmas!!!! Read More...

Tuesday 12-23-2014

*Each class will have 10 min exactly to warm up on their own before the wod starts today. Feel free to get in a little early. Also, Christmas attire is welcome!!!!  "12 Days of Christmas" For Time: 1 Clean & Jerk 185/125 lbs 2 Bar Muscle Ups 3 Handstand Push Ups 4 Turkish Get Ups 53/35 lbs 5 Box Jumps 30/24 lbs 6 Pistols 7 Pull Ups 8 Burpees 9 Toes to Bar 10 Wall Balls 20/14 lbs 11 KB Sumo Deadlift High Pulls 70/53 lbs 12 Thrusters 115/75 lbs *Perform movements in order Read More...

Monday 12-22-2014

Christmas week holiday hours: Monday: Normal class schedule Tuesday: Normal class schedule Wednesday: 5:30am and 8:30am only. No afternoon classes. Thursday: Closed Friday: 9am Open Gym only.  Saturday: Normal schedule.  Warm Up *250m Row *Spealler *3x 10 Double Unders/5 Sit Ups/5 Air Squats then Back Squat 5x5 then 10 Min AMRAP: 40 Double Unders 20 Sit Ups 10 Air Squats Cash Out: 500m Row (Low Intensity) 3 x 10 KB Romanian Deadlifts Read More...

Saturday 12-20-2014

Border City Barbell 9am Open Gym 10:15am Read More...

Friday 12-19-2014

CFT Christmas Party tonight at 8pm at Pop's Place. See you guys there! Warm Up *2 Min Single Unders *High Knees *Buttkickers *Soldier Kicks/Foot Pulls *Spiderman Crawl/Gymnastics Bear Crawl *Samson Stretch/Foot Crossovers *Broad jump/Inchworm then 4 Rounds: 1 Min KB Swings 53/35 1 Min Wall Balls 20/14 1 Min Rest *Score total reps Cash Out: 3 x 10 Good Mornings 3 x 12 GHD Sit Ups Read More...