We are excited to announce we will be starting a monthly WOD for children. Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

Saturday, November 10, at 10:00 am

Saturday, December 15, at 10:00 am

2019 Dates TBD

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Bench Press:
5 x 3 (ME)
Finish with one set of:
AMRAP@85% of 3RM

AMRAP 18:
25 Calorie Row (Rx+: Bike Cals)
20 Box Jumps (24/20) (Rx+: 30/24)
15 Power Snatch (95/65) (Rx+: 135/95)

Finisher:
DB Side Lateral Raises
3 x 12

We are excited to announce we will be starting a monthly WOD for children. Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

Saturday, November 10, at 10:00 am

Saturday, December 15, at 10:00 am

2019 Dates TBD

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Halloween partner WOD (costumes encouraged and one athlete working at a time):
Both athletes complete a 200m Pumpkin suitcase carry (one pumpkin per team)
100 Pumpkin swings*
100 Pumpkin cleans (going to the ground each rep)
100 Pumpkin squats*
100 Pumpkin Push Press
100 Russian Twists w/ Pumpkin*
100 Walking overhead Pumpkin lunges
100 Box step-ups with your Pumpkin (24/20)*
100 Burpees over the Pumpkin
Both athletes complete a 200m Pumpkin suitcase carry (one pumpkin per team)

NOTE: During movements with an *, 2nd partner must hold a plank (forearm or on hands) while other partner is moving the pumpkin. Pumpkin cannot move if partner is not holding a plank.

Rx Pumpkin = 24/16 KB

Compare to 10/31/17 and 10/28/15

Hope costumes are on point and ready for Halloween! We have our annual Partner Halloween WOD this Wednesday. Show your spirit and bring a buddy!

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EMOM 12 (4 sets) at a consistent warm-up pace, of:
Min 1 – :40 Handstand Walk (Fx: Handstand hold)
Min 2 – :40 Pistols (alternating) (Fx: DB Lunges)
Min 3 – :40 Hang Power Snatch (Athletes choose weight that can be done unbroken)

2 RFT:
100 Double-Unders
3 Rope Climbs (15’) (Fx: 2 RC)
400m Run
3 Rope Climbs (15’) (Fx: 2 RC)

Finisher:
DB Bicep Curls
3 x 20

Hope costumes are on point and ready for Halloween! We have our annual Partner Halloween WOD this Wednesday. Show your spirit and bring a buddy!

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Weekly Overview:
Monday: Deadlift
Tuesday: Gymnastics EMOM and Rope Climbs
Wednesday: Halloween Partner WOD
Thursday: Bench Press
Friday: Back Squat
Saturday: Clean Complex
Sunday: Strict Press

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Deadlift
2 x 5@80%
3 x 3@85%

3 Rounds (not for time):
Side Plank x :90 (:45 seconds per side)
Single Leg KB Deadlift 3 x 20 (10 per side)
200m Front Rack Carry (100m right arm, 100m left arm) – Go heavy and walk slowly

Finisher: For time
50/40 Cal Ski

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Strength:
Front Rack Lunge
5 x 10 (~40-50% of Front Squat)
*From the Rack

Conditioning:
4 Rounds:
200 m Run
20 Dumbbell Snatches 50/35, Fx: 35/20
10 Suitcase Step ups 50/35, Fx: 35/20