01 September 2014

An early WOD posting . . . CFB’s Labor Day gift to you. Now you can dread (I mean, look forward to) it longer!

NO 0530 OR 1100 CLASS MONDAY.  0900, 1630, 1730, and 1830 will run as scheduled.

The first Foundations class is at 1000 Monday and 1930 Tuesday. Tell your friends!

Strength/Skill:  Power Cleans

“Light” Weight for a 5 minute EMOTM to refine the skill for the WOD

WOD: “Hot Shots 19”

6 RFT

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull Ups

400 Meter Run

Buy Out: None! Happy Labor Day. Thank you for celebrating at CFB!

Announcements and Reminders!

Open Gym tomorrow from 0900-1100. Come work on a goat, make up a missed WOD, PR a 5K row. Just come do work. No one will make you play “Deck of Cards.” Promise! From the sounds of today’s groups, there seems like there will be lots of people to sweat along side!

The new Foundations Series, on ramp classes, start Monday. Class one is being held on Monday at 1000 and Tuesday at 1930.  Class two on Wednesday at 1000 and Thursday at 1930. Tell your friends we hope to see them!

Due to this week’s 1100 showing, or lack of, there will be no 1100 class starting on Monday. It will be reconsidered if interest increases, but you are going to have to let us know. Tell your friends too. We are really going to have to see the interest to reinstate the class. It takes at least 5 athletes to keep a class going. So let us know!

Labor Day schedule: No 0530 or 1100!

0900 WOD

1000 Foundations

1630 WOD

1730 WOD

1830 WOD

 

27 August 2014

Strength/Skill: Thruster

5 x 5 x 3 x 3 x 1

WOD: TEAM WOD

50 Thrusters (95/65)

10 Rope Climbs

40 Thrusters (95/65)

8 Rope Climbs

30 Thrusters (95/65)

6 Rope Climbs

20 Thrusters (95/65)

4 Rope Climbs

10 Thrusters (95/65)

2 Rope Climbs

*In teams of 4, complete the above work. Partition the work however your team chooses, but the bar may not touch the floor within any given set of thrusters. If it does, the rep count must start over at zero. Teams can work on thrusters and climbs at the same time, but the team cannot move onto the next set of thrusters until the set of rope climbs is completed.

Buy Out: Tabata Handstand Holds

September On Ramp Update

On Ramp Updates Starting in September–Share with your friends!

On Ramp Classes are now being called Foundations Classes, but they remain the same . . . a complimentary series of four classes required of all prospective members new to CrossFit, designed to introduce our language, culture and methodology.

The classes are offered at 1000 (10:00am) and 1930 (7:30pm).
Starting in September all 1000 classes will run on Mondays and Wednesdays and all 1930 classes will run on Tuesdays and Thursdays. This will allow for more consistency in the days and times Foundations Classes are offered, as well as more options for prospective members’ busy schedules.

The dates for September’s two series are listed below; remember, all four classes have to be taken, but you can choose any available days and times that work with your schedule.

1st, 3rd, 8th, 10th  (Mondays and Wednesdays @ 1000) and/or 2nd, 4th, 9th, 11th  (Tuesdays and Thursdays @ 1930)

15th, 17th, 22nd, 24th (Mondays and Wednesdays @ 1000) and/or 16th, 18th, 23rd, 25th (Tuesdays and Thursdays @ 1930)