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 by a coach or by video.

2)   All wods must be RX’d and also verified by coach or video.

3)   Only coaches will maintain the Beast Board.

 In regards to RX, we should get a little clarity so that we maintain even and fair standards across the board for everyone. To truly complete a wod as RX’d, one has to perform each and EVERY movement at the set standards for range of motion, with the weight prescribed at the number of reps prescribed. Period. It’s performing exactly what is written on the whiteboard, at 100% accuracy. Example 1) If a wod has 10 Box Jumps in it, you must jump to the top of the box and gain full extension of the hips and knees before coming to back to the ground for the next rep. Performing 9 Box Jumps and 1 step up is not completing the wod as RX’d. Example 2) “Karen” is 150 Wall balls for time. In a wall ball, your hip crease must drop below the top of the knee and the ball must reach the desired target height. For men, this means the ball hits clearly above the gray line (10ft) and women hit clearly inside the gray line (9ft). If this wod is performed and 147 of the wall balls meet the standards, while the last 3 do not hit the target height, and they are not made up for, the wod is not completed as RX’d. For RX to be true and fair, it has to be black and white. There is no such thing as “close enough” when it comes to writing RX on the whiteboard. Coaches, prior to all wods, will perform standards for movements to avoid any confusion.

The misconception behind the RX tag is that it’s specifically what us coaches want you to do. While RX is a goal for everyone, what we want is for you to choose the appropriate weight and movement for you, for today. Everyone scales and modifies, even us coaches. What we like to see is full range of motion. Sacrificing ROM in order to attempt a wod as RX’d, is 100% counterproductive to your fitness goals. If a wod has handstand push ups in it, we would much rather see someone perform 5 full ROM push ups instead of 5 far from standard and life endangering HSPU’s. Range of motion will always be the most important factor in whatever your goals are and us at CFT want to do everything we can to help you reach them!!

Holiday hours:

Monday: Normal class schedule

Tuesday: Normal class schedule

Wednesday: 5:30am and 8:30am only. No afternoon classes.

Thursday: Closed

Friday: 5:30am and 9am Open Gym only. 

Saturday: Normal schedule. 

Warm Up

*300m Row

*2 Rounds of Cindy


Back Squat

4 x 6


3 Rounds For Time:

7 Power Snatches 115/75

14 Box Jumps 24/20

21 Toes to Bar

*5 Burpee penalty each time you come off of the bar to break up the T2B. If you are modifying the T2B, the penalty doesn’t apply but you automatically add 10 burpees to each round.

Cash Out:

Tabata Plank Holds