November - 2020

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WOD for Tuesday, Nov 10:

PRIMARY LIFT BACK SQUAT 4 X 4 @ 80% METCON 7 MINUTE AMRAP 1 Wall ball 14/20# - 10/11" 2 Russian KB Swings 53/70 (44/60) 3 Wall ball 4 Russian KB Swings 5 WB, 6 KBS, 7 WB, 8 KBS, etc

CFS Self Defense Class TONIGHT!

It starts tonight!! Self Defense Class 7:30 - 8:30pm Come hang out with our very own Coach Mike, 5th Degree Black Belt. Over 40 years of Martial Arts, MMA, and self defense training. Over 30 years of experience training others in self defense. (Suitable for everyone!) Self Defense Seminar attendees on Oct 10.

WOD for Monday, Nov 9:

METCON 5 Rounds starting every 4th minute 12/18 Cal Bike [17/25 Cal Row] 10 Stone lifts (43/73) 100m plate carry (25/45)

WOD for Saturday, Nov 7:

JHOP @ 0700 with Coach Justin 0900/1000 CLASS: METCON 6 rounds 8 SDLHP 65/95 (55/75) 8 Box jumps 20/24” 200m run 1 minute rest

WOD for FriYay! Nov 6:

OPEN WOD 18.2 A 1-2-3-4-5-6-7-8-9-10 reps Dumbbell squats (35/50) Bar facing burpees 18.2B 1 Rep max clean Must finish A & B within 12 minute time cap. The countdown to The Open begins! (Registration begins January 2021!)

WOD for Thursday, Nov 5:

SECONDARY LIFT DEADLIFT 5x5 work at 80% NOT MEANT TO BE 5RM! METCON 7 minute AMRAP 25/30 cal row 12 DB strict press 35/50 (25/40) Mi favorito día! 😁

WOD for Wednesday, Nov 4:

SKILL WORK 4 round EMOM (12 minutes) A) 5-8 strict pull-ups B) 5-8 Ring dips C) 20-40 double unders METCON 9 minute AMRAP 12 Burp over box 20/24” 10 knees to elbows 8 Renegade row 35/50 (25/40) Ooohh! That’s how you do it! 😳

WOD for Tuesday, Nov 3

METCON 20 minute AMRAP 10 Hang power clean 95/135# (75/115) 200m run 8 S2OH 400m run 1 minute rest Let your voice be heard!

WOD for Monday, Nov 2:

PRIMARY LIFT Back Squat 5x5 Work at 75% of 1 RM NOT meant to work to 5 rep max. Work on consistency at 75% METCON 8 minute AMRAP 40/50 cal bike (57/71 cal row) 30 sit-ups 20 Farmer Carry Walking Lunge 35/50 (M50+ 25/40) Mechanics of High bar vs Low bar squat.

Sunday, Funday! (aka: BBD)

Open gym tomorrow! 9-11am! Come in and get a WOD in, practice a skill or get some focused stretching done! But Please remember: Clocks get set back an hour tonight! So don’t be late! 😁

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Friday, February 26

Thursday, February 25

Wednesday, February 24

Tuesday, February 23

Monday, February 22

Saturday, February 20:

Friday, February 19:

Thursday, February 18:

Wednesday, February 17

Tuesday (Yes, it’s Tuesday!), February 16:

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