WOD- Friday, August 1, 2014

Jon doing the Triple 3 Solo

Jon doing the Triple 3 Solo

Metcon:

“Bear Complex”
Power Clean
Front Squat
Push Press
Back Squat
Push Press

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Reminder: 5:00am class- please remember to sign up before 9:00pm the night before and cancel no later than 4:00am. 6:00am class- please sign up before 10:00pm the night before.

Please do not park along the building. Park on or along the grass. Thanks!

WOD- Thursday, July 31, 2014

9:30 class working hard

9:30 class working hard

Metcon:

“Team Triple 3″

Teams of three will complete the following for time:

Row 3,000 meters
300 Double-unders
Run 3 miles

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WOD- Wednesday, July 30, 2014

IMG_1422
Strength:
Squat

Metcon:

8 min AMRAP

2, 4, 6, Infinity….
Pull-ups
Box Jumps (24/20)

*Compare your score to 12/27/13

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WOD- Tuesday, July 29, 2014

Rick, Morgan & Natalia

Rick, Morgan & Natalia


Strength:
Deadlift

Metcon:

15 min AMRAP
25 Hand-release push-ups
25 Front Squats (95/65)
25 Medball Sit-ups (20/14)

(From CrossFit Explode)

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WOD- Monday, July 28, 2014

Motivational Monday

Motivational Monday


Strength:
Bench

Metcon:

For time:
10 Clean & Jerks (135/95)
Run 400m
5 Clean & Jerks (155/115)
Run 400m
3 Clean & Jerks (185/135)
Run 400m

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The 5:00am class on Monday is cancelled.

WOD- Saturday, July 26, 2014

IMG_1372
Metcon:

For time:

50 Box Jumps (24/20)
25 KB Swings (24/20)
50 Push Press (75/55)
25 Wallballs (20/14)
50 Push Press (75/55)
25 KB Swings (24/20)
50 Box Jumps (24/20)

Time Cap: 25 minutes

WOD- Friday, July 25, 2014

Metcon:

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

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WOD- Thursday, July 24, 2014

Mel Gogarty

Mel Gogarty

Strength:
Squat

Metcon:

8 min AMRAP
Sprint 200m
10m bear crawl
10 Sit-ups
10m bear crawl

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WOD- Wednesday, July 23, 2014

We have new 15's.  Thank you Morgan for your generous gift!

We have new 15′s. Thank you Morgan for your generous gift!

Strength:
Find 1RM Press

Metcon:

100 Slamballs (30/20)
200 Double unders

*you can break them up into any amount of sets and reps.

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Thank you to Jeff for letting us use his rower!

Thank you to Jeff for letting us use his rower!

WOD- Tuesday, July 22, 2014

IMG_1349
Strength:
Deadlift

Metcon:

5 rounds for time of:
8 Power Cleans (185/135)
12 Knees to elbows

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We are placing a Stronger Faster Healthier order- If anyone needs Pure Protein or Recovery, let us know ASAP.

We are placing our long awaited t-shirt order. If you would like to change your order or if you have questions about your order, email or text us ASAP.

SAVE THE DATE! Tom & Kris are having a BBQ/Pool party for all CFTH members on Saturday, August 16!