September 3

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Go Gold: Childhood Cancer Awareness Fundraiser

September is Childhood Cancer Awareness month. September 27th, we will be putting on a Childhood Cancer Fundraiser WOD. Specifically designed Gold shirts will be sold with all proceeds going to Beat Cancer Today. Additional donations will be accepted. After the wod we will be heading to Guthridge park for a fun day of softball and grilling in the pavilion. All are welcome, family, kids and friends. Looking forward to a great day with our CF2.2 Family. 12-430pm

Rx : Overhead Press 5×1 @ 10 RPE. Push Press 5×1 @ RPE. Then, 8min AMRAP 2 L-Muscle ups, 4 HSPU, 6 Power Snatches (50/80). Refer to 11/1/2013

Gold : Overhead Press 5×3 @ 10 RPE. Push Press 5×2 @ RPE. Then, 8min AMRAP 2 Muscle up Progressions, 4 HSPU, 6 Power Snatches (35/60). Refer to 11/1/2013

Silver : Overhead Press 5×5. Push Press 5×5. Then, 8min AMRAP 2 Pull ups, 4 Push Ups, 6 Power Snatches (Bar). Refer to 11/1/2013

Endo : 3x1000m Row (1:1)

Post WOD : 5×10 GHD Sit ups

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September 2

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September 27 we will be holding our first ever Childhood Cancer Awareness Fundraiser WOD and Family Softball and Grill out. Full details will be posted this week. Special shirts will be made and 100% OF ALL PROCEEDS will go to the foundation. Please mark this down in your calendars as I hope to see every one participate. Shirt orders will need to be placed rather quickly, you will be able to see all artwork and mockup before making a choice.

Rx: Snatch 5×1 @ 10 RPE. Then, For time 1-2-3-4-5-4-3-2-1 Front Squats, Back Squats (70/102k). 10min Cap. From the Floor !

Gold : Snatch 5×2 @ 10 RPE. Then, For time 1-2-3-4-5-4-3-2-1 Front Squats, Back Squats (50/70)

Silver : Snatch 5×5 Snatch Progressions. Then, For time 1-2-3-4-5-4-3-2-1 Front Squats, Back Squats (30/40k).

Endo : 50 weighted Lunges and pro- Agility x6

Post WOD : 50 TTB

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September 1

enjoy-hard-work

Classes 5,6,7am and 930am and 1200pm, closed the rest of the day. Make sure you register in Zen for your classes.

Rx :“Lumberjack 20″ 20 Deadlifts (125/85k)
Run 400m
20 KB swings (55/35#)
Run 400m
20 Overhead Squats (35/52)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar
Run 400m
20 Box jumps (24″”)
Run 400m
20 DB/KB/ Plate(20k) Squat Cleans (45/25# each)
Run 400m 

Gold : “Lumberjack 20″ 20 Deadlifts (70/100k)
Run 400m
20 KB swings (55/35#)
Run 400m
20 Overhead Squats (30/40)
Run 400m
20 Burpees
Run 400m
20 Pull Ups
Run 400m
20 Box jumps (20″)
Run 400m
20 DB Cleans (35/25# each)
Run 400m 

Silver : “Lumberjack 20″ 20 Deadlifts (30/40)
Run 400m
20 KB swings (25#)
Run 400m
20 Overhead Squats (Bar)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar
Run 400m
20 Box jumps (20”)
Run 400m
20 DB Squat Cleans (10# each)
Run 400m 

Post wod :  5 x 10 ghd’s

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August 30

fitness-meme-deadlift

SATURDAY WOD TIME !!!!! start time 8am and 915am

Rx : Deadlift 5×3 @ 9 RPE. Then, 6 rounds of 15 OHS (30/40) and 30 Double unders. 

Gold : Deadlift 5×3 @ 9 RPE. Then, 4 rounds of 15 OHS (30/40) and 30 Double unders. 

Silver : Deadlift 5×5. Then, 4 rounds of 15 OHS (Bar) and 30 Single unders. 

Post wod  : 5 x 10 sec L-Sit

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August 29

To-Be-The-Best-You-Must-Be-Able

Labor Day Schedule is posted on Zen, Gym will be closed after the noon class.

This is also Erin Tapken’s 300th class, there will be an additional WOD posted to the board of her design and can be done instead of the daily wod or both can be completed. She will be attending the 930am class if anyone would like to join.

Please make sure you are registering for your class in Zen

RX: 5×2 Clean with a Jerk on 2nd Clean @ 9 RPE. Then, 18-15-12  Thrusters (40/60) and Chest To Bar Pull Ups.. 10min cap

Gold: 5×2 Clean with a Jerk on 2nd Clean @ 9 RPE. Then, 18-15-12 Thrusters (30/40) and Pull Ups.. 10min cap

Silver: 5×5 Clean and Jerk Progressions. Then, 18-15-12 Thrusters (Bar) and Pull ups. 10min cap

Endurance: 5×30 sec sprints

Post wod : 3 x 10 ab wheel

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August 28

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Labor Day Schedule is posted in Zen make sure everyone is signing up and reserving there classes, thank you all.

Open Gym 5am-630pm

Mobility WOD 6am and 5pm

Kilo Kids 515pm

Post WOD : 3 X 8 Hanging Wipers

 

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August 27

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Labor day we will only be running classes till noon, please make sure you are signing up for classes.

RX:  5×2 Snatch. @9 RPE. 30 Burpee Muscle Ups 7min cap.

Gold: 5×2 Snatch @9 RPE. 30 Burpee Jumping Muscle Ups.. 7min cap.

Silver: 5×5 Snatch Progressions. 30 Burpee Pull Ups ups 7min cap.

Endurance: 12min As Many Reps As Possible of 5 Overhead Squats and 1 300m shuttle run

Post WOD : Back Lever 3x max effort

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August 26

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RX: 5×3 Front Squats @ 9 RPE. Then, “Diane” 21-15-9 Deadlift (70/100) and Handstand Push Ups. 6 min cam.  Refer to March 31, 2014

Gold: 5×3 Front Squats @ 9 RPE. Then, “Diane” 21-15-9 Deadlifts (50/70) and Handstand Push Ups. 6min cap

Silver: 5×3 Front Squats @ 9 RPE. Then, “Diane” 21-15-9 Deadlifts (70/100) and Handstand Push Ups. 6min cap

Endurance: 400m lunges

Post WOD : 3 x 20 sec ttb holds

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August 25

life is good-920

I hope everyone had a great weekend.

RX: 5×3  Overhead Press@ 9RPE. Then 21-15-9  Wall Balls(14/20) and Burpees. 6min cap

Gold: 5×3  Overhead Press@ 9RPE. Then 21-15-9 Wall Balls (14/20) and Burpees. 6min cap

Silver: 5×5  Overhead Press. Then 21-15-9 Wall Balls (10/14) and Burpees. 6min cap.

Endurance: 10min As Many Reps As Possible 5  Handstand Push Ups, 30 Double Unders

Post WOD : 5 X 10 GHD SITUPS

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August 23

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RX: Surprise!!  Then, Bench press 5×3@ 8 RPE

Gold: Surprise!!  Then, Bench press 5×3@ 8 RPE

Silver: Surprise!!  Then, Bench press 5×3@ 8 RPE

Post wod : 3×20 L SIT

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