30 June 2014

Tuesday, 1 July


This month we say goodbye to MANY of our fabulous coaches and athletes!!!

EMOM 7 Min:
5-10-15m shuttle run
AMRAP 7 Minutes:
7 Deadlifts 155/105lbs
7 Hand release Pushups
7 Toes to Bar

29 June 2014

Monday, 30 June

SKILL:  Clean and Jerk Skill Review, 10-15 minutes

WOD: "Grace"
30 Reps for time
Clean and Jerk, 135/95lbs
5 Knees to Elbows
5 Hand Release Pushups
5 Squats

26 June 2014

Friday, 27 June

21-15-9 reps of:
Thrusters, 95/65bs
FOR TIME: 100 butterfly ab-mat situps
10 min of general mobility

25 June 2014

Thursday, 26 June

EMOM: 10 Min
2 Position Power Snatch
Run 400m
Rest time to complete 400m
Run 200m
Rest time to complete 200m

24 June 2014

Wednesday, 25 June

Hero WOD:
7 RFT (shortened)
225lbs Deadlift 6 Reps
12 Pull-ups
24 Double-Unders
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

23 June 2014

Tuesday, 24 June

Just a few announcements before I share tomorrow's WOD with all of you...
There is a HUGE turnover approaching not only with our coaches, BUT those holding officer positions within the organization. With that said, Ali's job (Treasurer) is opening up as is Heather's (Secretary). If you are interested in picking up one of these positions please let us know. We want to ensure we give proper turnover and show you the ropes ASAP!
ALSO--Tomorrow, 11:59 ET is the LAST day to get your order in for a t-shirt.
Sprint 100m
10 Box Jumps 24/20"
Sprint 100m
10 Burpees
Rest 30 sec

22 June 2014

Monday, 23 June

Squat, 1 Rep Max
Press, 1 Rep Max
Deadlift, 1 Rep Max

21 June 2014

UPDATE - CFU Throwdown TOMORROW @ 0700!!

Tomorrow, 22 June, will be our "Class vs. Class" throwdown! The event will start at 0700 due to the heat.  Showtime is 0645 for registration and team assignments.

Event 1 - For time: Complete 200 double-unders, to be performed by one athlete at a time. The remaining team members will be performing burpees. The team that completes the most burpees during the WOD will receive one extra point. 

Event 2 - For Time: 50-40-30-20-10 Hang power cleans (no squat: 115lbs for RX'd division, 95 lbs for scaled division) and front rack lunges completed at the same weight. Once one athlete drops the bar the next athlete will continue where the last one left off regardless of where in the round they left off.

Event 3 - Announced at the Throw down!

1st Place - 5 points
2nd Place - 4 points
3rd Place - 3 points
4th Place - 2 points
5th Place - 1 point

We hope to see you there!!

19 June 2014

Friday, 20 June

SKILL: Strict/Kipping pullups progression 15 min
WOD: "Mini Cindy"
AMRAP 10 min
5 Pullups
10 Pushups
15 Squats
Run 200m
Rest one minute

18 June 2014

Thursday, 19 June

EMOM: 7 Minutes
5 KB Snatches, each arm. (10 total)
EMOM: 7 Minutes
10 Russian KB Swings
One-arm farmer walk, 20m
400m Run
10 meter lateral shuffle runs x 20

17 June 2014

Wednesday, 18 June

 Skill: clean and jerk review
WOD: EMOM 10 min
Clean & Jerk 1 Rep 155/105lbs

AMRAP 10 min w/ partner
Yoke carry 20m
15 Abmat sit-ups
15 squats

T-Shirt Orders are OPEN...Get 'Em While They're HOT

Hi all!  T-shirt order time is upon us once again...YEAY!  We're placing this order through CustomInk.com and have set up 4 online order forms.  See below for color choices and then click the link below each shirt to order that color.  Easy!  Cost is $25 (QR90) and shipping is $6. Payment options are found on the online order forms.

We're accepting orders through Monday, 23 June.  If you have any questions just shoot us an email. Happy ordering!!

P.S. Don't worry if you miss the online portion of this order...we'll order a few extras for the box

16 June 2014

Tuesday, 17 June

 FOR TIME w/ a partner

Run 200m
Burpees (as many as it takes partner to run)

Run 400m
KB Swings(as many as it takes partner to run)

Run 600m...

Pullups (as many as it takes partner to run)

Run 800m
Ring Dips(as many as it takes partner to run)

15 June 2014

Monday, 16 June

0500 and 0600 classes are ON for tomorrow!!

Monday 16 June
Bench Press 3-3-3-3

400m Run
21 KB Swings 55/35
12 Pullups

12 June 2014

Friday, 13 June

Friday the Thirteenth
13 Power Clean, 95/65lbs
13 Bar Facing Burpees
13 Pull-ups
13 Power Snatch
13 Ring Dips
13 Sumo-deadlift Highpulls 95/65lbs
13 Abmat Situps
13 KB Swings 55/35lbs
13 Toes to Bar
13 Front Squats
13 Pushups
13 Box Jumps 24/20"
13 Ten meter sprints

Thursday, 12 June

 EMOM 10 min: 10 unbroken KB swings (coaches choices)

AMRAP 15 minutes:
Run 200m
24 Abmat sit-ups
Run 100m backwards
25 Abmat sit-ups
50 double unders (x2 singles)

10 June 2014

Wednesday, 11 June

Tabata bottom to bottom squats
21-15-9 reps for time
Handstand Pushups
Ring Dips
Shoulder Mob in remaining time

09 June 2014

Tuesday, 10 June

SKILL: Front Squat 3-3-3-3
AMRAP 10 Min
5 Pullups
10 Sledgehammer swings (5 each arm)
15 Box Jumps 24/20"
Then max hold plank. 90 sec max

08 June 2014

Monday, 9 June

AMRAP 12 Minutes
Run 400m
30 Abmat Situps
20 Med ball Cleans 20/14lbs
10 Hand-release push-ups
AMRAP 12 Minutes
5 Hand-release pushups
10 Med ball Cleans 20/14lbs
15 Abmat Situps
Run 200m
Quad and IT band rolling in remaining time

07 June 2014

Sunday, 8 June

On-Ramp 1800 Sunday!
ALSO- 0700 On-ramp will be back next Saturday

05 June 2014

Friday, 6 June

SKILL: Push Press 5-5-3-3-1

AMRAP 12 min
8 Sumo DL highpulls 95/65 lbs
12 burpees

Max hold time of front plank, max 90 sec

04 June 2014

Thursday, 5 June

SKILL: Double Under work 10-15 min
10 Handstand PUs
20 Burpees
30 Toes to Bar
40 Box Jumps 20" box
50 Double Unders (x3 singles)
REST FOR 5 min then:

50 Double Unders (x3 singles)
40 Box Jumps 20" box
30 Toes to Bar
20 Burpees
10 Handstand PUs
-MOB: Calf and ankle mobility in remaining time

03 June 2014

Wednesday, 4 June

SKILL: Ovhd Squats 3-3-3

WOD: Run 1.5 miles
then Tabata anchored situps

02 June 2014

Tuesday, 3 June

WOD: EMOM 10 Min
Three-position Power Clean
AMRAP, 3 min
7 Hang power cleans 135/95lbs
5 Front Squats 135/95lbs
3 Push Press 135/95lbs
Rest 1 min
7 Hang power cleans 135/95lbs
5 Front Squats 135/95lbs
3 Push Press 135/95lbs

01 June 2014

Monday, 2 June

SKILL: Weighted Pull-ups 5-5-5


6 Pull-ups
6 Knees to Elbows
3 Wall Walks
12 KB Swings 55/35lbs
25 Double Unders (x2 singles)
One partner does one round while the other rests and then switch back and forth.