WOD- Wednesday, September 17, 2014

Lisa Duncan

Lisa Duncan


Skillwork

Metcon:

EMOTM for 10 min
Hang Squat Clean + Squat Clean + Push Jerk (135/95)
Hang Squat Clean + Squat Clean + Split Jerk (135/95)

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The shirt and hoodie orders are in process. Please bring your payment to the gym if you haven’t done so already. Thanks!

We want to make sure we have the most up to date information for the leaderboard and your athlete profile. Please let us know your best times/scores for all Hero and Girl WODs that you have done in the past (at the gym). There are blank profile sheets at the gym so grab one and fill out your info so we can track everyone’s numbers.

The gym will be closed Saturday, September 20 because we will be at the competition. If you want to come and cheer everyone on, we are meeting at the gym Saturday morning to carpool and we will also post information on the website.

WOD- Friday, September 12, 2014

Tony during "The Seven"

Tony during “The Seven”

Skillwork:
Pick a Goat and work on it!

Metcon:

Run 800m
Rest 3 minutes
Run 400m
Rest 2 minutes
Run 200m
Rest 1 minute
Run 100m

Compare your time to 6/18/13.

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Come out to Paradocx Vinyard Friday night- 6:00-9:00pm for The 4th Annual Rockfest For Corey. We will have a table so come join us and support this awesome charity. Visit the site to buy tickets which includes a concert, kids fun area, food vendors and four wine tastes.

A Call for a Low-Carb Diet That Embraces Fat

WOD- Thursday, September 11, 2014

911neverforget
Metcon:
“The Seven”

Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlift (245/195)
7 Burpees
7 Kettlebell swings (32/24)
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

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12 Signs You Need to Eat More Protein

WOD- Wednesday, September 10, 2014

Death by Clean & Jerks at the 5:00pm.

Death by Clean & Jerks at the 5:00pm.


Strength:
Bench

Metcon:
Leader of the Pack WOD #2 from 2013

2 minute max reps of the following (Tabata style)

Double-unders
Box Jumps (24/20)
American Kettlebell Swings (24/16)

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The 4th Annual Fundraiser for Corey Beattie- RockFest for Corey is Friday, September 12, 2014 at Paradocx Vineyard. We will have a table so come join us and support this great charity. Tickets are $20 and includes a concert, four wine tastes, and a kids fun area. Bring a blanket and chairs. All proceeds support The Corey Beattie Special Needs Trust. Click on the link to learn about Corey’s story and purchase tickets.

Are Egg Whites Or Whole Eggs Healthier?

WOD- Monday, September 8, 2014

Motivational Monday

Motivational Monday

Strength:
Overhead Squat

Metcon:

10 min AMRAP
Run 200m
10m Bear Crawl
10m Reverse Bear Crawl

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REMINDER: Starting Monday, September 8 the 9:30am class is taking a Fall hiatus. All other classes will remain the same.

DON’T FORGET: The 4th Annual Fundraiser for Corey Beattie- RockFest for Corey is Friday, September 12, 2014 at Paradocx Vineyard. Tickets are $20 and includes four wine tastes, concert and kids fun area. All proceeds support The Corey Beattie Special Needs Trust. Click on the link to learn about Corey’s story and purchase tickets.

The Downtown Oxford 5K Run is Saturday, September 27 at 9:00am. It would be great to have a group run the race. Check out the race website for details.

CFTH’s End of Summer/2 Year Anniversary Party- Saturday, September 27. Time will be announced soon.

WOD- Saturday, September 6, 2014

Wallballs at Sunset

Wallballs at Sunset


Metcon:

6 min AMRAP
5 Box Jumps
10 Deadlifts (185/165)

Rest 3 min

6 min AMRAP
20 Double-unders
5 Power Cleans (135/95)

Rest 3 min

6 min AMRAP
10 Toes to bar
5 Squat Cleans (135/95)

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SCHEDULE CHANGE: Starting Monday, September 8 the 9:30am class is taking a Fall hiatus. All other classes will remain the same.

The Downtown Oxford 5K Run is Saturday, September 27 at 9:00am. It would be great to have a group run the race. Check out the race website for details.

End of Summer/CFTH 2 Year Anniversary Party- Saturday, September 27! More details to come…

For everyone that does not order cases of FitAID and occasionally buys a can, we have punch cards. Let us know if you are interested.