WODs

15 April 2015

T-Shirt Contest:  

We decided to mix things up a bit for the Spring CFK T-Shirts.  Our new t-shirts will carry the new lion logo, but we want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will be accepting entries through Friday, 24 April.  After the deadline, we will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

 

SKILL: 

Tire Flips

3 Minutes:  Max Tire Flips

(Teams of 2 to 3)

 

WOD: 

 

5 Minutes:  Row for Max Calories

4 Minutes:  Max Effort Snatch (A: 95/65; Rx: 75/55; S: 65/45)

3 Minutes:  Max Effort Wall Balls (20/14)

2 Minutes:  Max Effort Bent over Row (A: 95/65; Rx: 75/55; S: 65/45)

1 Minute:  Max Effort Plank Jacks

 

CORE:  

5 x 20 sec. L Sits in Parallettes (S:  Tuck Holds)

 

We want to hear from you!  Community Feedback.

14 April 2015

T-Shirt Contest:  

We decided to mix things up a bit for the Spring CFK T-Shirts.  Our new t-shirts will carry the new lion logo, but we want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan.   We will be accepting entries through Friday, 24 April.  After the deadline, we will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.

CFK T-Shirt Contest

 

STRENGTH: 

OH Squat 3 x 5 @ 70-80%

 

WOD: 

AMRAP:  12 Minutes

  • 7 Thrusters (A: 95/65; Rx: 75/55; S: 55/35)
  • 5 HSPU
  • Run 200m

 

 

CORE: 

60 Hip Leg Extensions

 

We want to hear from you!  Community Feedback.

13 April 2015

 

SKILL: 

Kipping Pull Up

2 Rounds:  Max Effort

(Scale:  Strict Pull Up)

 

WOD: 

For Time:

15-13-11-9-7-5-3

  • Power Clean (A: 155/105; Rx: 135/95; S: 115/75)
  • Box Jump Up and Overs (24/20)

 

 

CORE:

40 Plate GTO

 

We want to hear from you!  Community Feedback.

 

There is still time to sign up for the Spring Nutrition Challenge!  The challenge kicks off on Monday, 13 April – sign up today to join us for another exciting 5 week challenge.

 

Performance, Nutrition and Lifestyle Challenge Sign Up:

We will be launching our Spring 2015 Performance, Nutrition and Lifestyle (PNL) Challenge on Monday, 13 April and running it through Saturday, 16 May.  Just in time for the summer! Below is a link to register for the five-week challenge.  The entry fee is $65 for individuals and $120 for couples.   Upon registration you will receive a link to an online folder with everything you need for the challenge to include rules, schedule, score log, food guidelines, FAQ, recipes, etc.   If you are unsure if the challenge is right for you, please feel free to give me a call or send me a personal message. 

 

Nutrition Challenge Individual Registration

Nutrition Challenge Couples Registration

 

The CFK PNL Challenge is a five week challenge designed to help give you the tools to establish a healthier life style.  This is not a diet, but rather a path to helping you identify and implement better eating habits and as a result improve your overall well being with the added benefit of enhancing performance in the gym.  The challenge does not focus solely on nutrition, but also encourages better sleep and recovery habits, stress reduction, as well as healthy supplementation.  We often have members who are looking to make positive changes in their lives, but at a loss as to where to start.  The challenge is designed to help you get started and give you the tools to assess and identify areas in your life that may need improvement, while at the same time holding each other accountable in a fun and friendly competition. We have had so many great success stories over the years with each challenge we have completed.  So if you have been struggling with how to achieve your goals not just in the gym but in your daily lives, I encourage you to sign up and take the first step. 

 

12 April 2015

Heavy Lifters Club:  8:30 a.m. to 10:00 a.m.

Open Gym:  10:00 a.m. to 12:00 p.m.

Free Intro Class:  12:00 p.m. to 1:00 p.m.

 

We want to hear from you!  Community Feedback.

 

There is still time to sign up for the Spring Nutrition Challenge!  The challenge kicks off on Monday, 13 April – sign up today to join us for another exciting 5 week challenge.

 

Performance, Nutrition and Lifestyle Challenge Sign Up:

We will be launching our Spring 2015 Performance, Nutrition and Lifestyle (PNL) Challenge on Monday, 13 April and running it through Saturday, 16 May.  Just in time for the summer! Below is a link to register for the five-week challenge.  The entry fee is $65 for individuals and $120 for couples.   Upon registration you will receive a link to an online folder with everything you need for the challenge to include rules, schedule, score log, food guidelines, FAQ, recipes, etc.   If you are unsure if the challenge is right for you, please feel free to give me a call or send me a personal message. 

 

Nutrition Challenge Individual Registration

Nutrition Challenge Couples Registration

 

The CFK PNL Challenge is a five week challenge designed to help give you the tools to establish a healthier life style.  This is not a diet, but rather a path to helping you identify and implement better eating habits and as a result improve your overall well being with the added benefit of enhancing performance in the gym.  The challenge does not focus solely on nutrition, but also encourages better sleep and recovery habits, stress reduction, as well as healthy supplementation.  We often have members who are looking to make positive changes in their lives, but at a loss as to where to start.  The challenge is designed to help you get started and give you the tools to assess and identify areas in your life that may need improvement, while at the same time holding each other accountable in a fun and friendly competition. We have had so many great success stories over the years with each challenge we have completed.  So if you have been struggling with how to achieve your goals not just in the gym but in your daily lives, I encourage you to sign up and take the first step. 

 

11 April 2015

WARRIOR (@0900):

A.  20 Minutes to build to Heavy Double Hang Snatch

 

B.  CFG Regionals WOD 13.6

For Time:

  • 100 DUs
  • 50 HSPU
  • 40 TTB
  • 30 S2O (160/100)
  • 90′ FR Walking Lunge (160/100)

** 20 min time cap

 

WOD (@1030 and 1130):

TEAM WOD (3-4 Persons)

  • Run 1 Mile
  • 100 KB Swings (53/35)
  • 60 Pull Ups
  • Run 800m
  • 100 KB Swings
  • 60 Pull Ups
  • Run 400m
  • 100 KB Swings
  • 60 Pull Ups
  • Run 200m

* All team members run together

 

CORE: 

40 BB Landmines (A: Weighted)

 

Performance, Nutrition and Lifestyle Challenge Sign Up:

We will be launching our Spring 2015 Performance, Nutrition and Lifestyle (PNL) Challenge on Monday, 13 April and running it through Saturday, 16 May.  Just in time for the summer! Below is a link to register for the five-week challenge.  The entry fee is $65 for individuals and $120 for couples.   Upon registration you will receive a link to an online folder with everything you need for the challenge to include rules, schedule, score log, food guidelines, FAQ, recipes, etc.   If you are unsure if the challenge is right for you, please feel free to give me a call or send me a personal message. 

Nutrition Challenge Individual Registration

Nutrition Challenge Couples Registration

 

The CFK PNL Challenge is a five week challenge designed to help give you the tools to establish a healthier life style.  This is not a diet, but rather a path to helping you identify and implement better eating habits and as a result improve your overall well being with the added benefit of enhancing performance in the gym.  The challenge does not focus solely on nutrition, but also encourages better sleep and recovery habits, stress reduction, as well as healthy supplementation.  We often have members who are looking to make positive changes in their lives, but at a loss as to where to start.  The challenge is designed to help you get started and give you the tools to assess and identify areas in your life that may need improvement, while at the same time holding each other accountable in a fun and friendly competition. We have had so many great success stories over the years with each challenge we have completed.  So if you have been struggling with how to achieve your goals not just in the gym but in your daily lives, I encourage you to sign up and take the first step. 

 

10 April 2015

STRENGTH:

Front Squat 3 x 5

 

WOD:

TABATA

  • Bottom to Bottom Squats
  • Push Press (A: 95/65; Rx: 75/55; S: 45/35)
  • Flutter Kicks
  • Hang Cleans (A: 95/65; Rx: 75/55; S: 45/35)

Rest 1 Minute Between Tabatas

** This is one of the performance WODs for our Performance, Nutrition and Lifestyle Challenge kicking off on Monday, 13 April.  All participants will need to ensure they record their scores (reps for each round and each movement).   If you are interested in signing up for the Nutrition Challenge you can do so via one of the two links below.  

 

CORE:

2 Minute Boat Pose Hold

Rest 15 Seconds

4 x 30 Seconds MB Wood Choppers (10 sec rest between sets)

 

Performance, Nutrition and Lifestyle Challenge Sign Up:

We will be launching our Spring 2015 Performance, Nutrition and Lifestyle (PNL) Challenge on Monday, 13 April and running it through Saturday, 16 May.  Just in time for the summer! Below is a link to register for the five-week challenge.  The entry fee is $65 for individuals and $120 for couples.   Upon registration you will receive a link to an online folder with everything you need for the challenge to include rules, schedule, score log, food guidelines, FAQ, recipes, etc.   If you are unsure if the challenge is right for you, please feel free to give me a call or send me a personal message. 

Nutrition Challenge Individual Registration

Nutrition Challenge Couples Registration

 

The CFK PNL Challenge is a five week challenge designed to help give you the tools to establish a healthier life style.  This is not a diet, but rather a path to helping you identify and implement better eating habits and as a result improve your overall well being with the added benefit of enhancing performance in the gym.  The challenge does not focus solely on nutrition, but also encourages better sleep and recovery habits, stress reduction, as well as healthy supplementation.  We often have members who are looking to make positive changes in their lives, but at a loss as to where to start.  The challenge is designed to help you get started and give you the tools to assess and identify areas in your life that may need improvement, while at the same time holding each other accountable in a fun and friendly competition. We have had so many great success stories over the years with each challenge we have completed.  So if you have been struggling with how to achieve your goals not just in the gym but in your daily lives, I encourage you to sign up and take the first step. 

 

9 April 2015

 

SKILL: 

Ring Dips (Rings,  Matador, Banded, Box)

EMOTM: 5 Minutes

(A: 12; Rx: 10; S: 8)

 

WOD: 

Team Row:

Row 3000m as Team (Partners rotate every 500m)

Partner not rowing completes Max Rep Burpees

Score is time of Row + Burpees

 

CORE: 

3 Position Planks (Front, Left, Right)

1 Minute each position x 3

 

Performance, Nutrition and Lifestyle Challenge Sign Up:

We will be launching our Spring 2015 Performance, Nutrition and Lifestyle (PNL) Challenge on Monday, 13 April and running it through Saturday, 16 May.  Just in time for the summer! Below is a link to register for the five-week challenge.  The entry fee is $65 for individuals and $120 for couples.   Upon registration you will receive a link to an online folder with everything you need for the challenge to include rules, schedule, score log, food guidelines, FAQ, recipes, etc.   If you are unsure if the challenge is right for you, please feel free to give me a call or send me a personal message. 

Nutrition Challenge Individual Registration

Nutrition Challenge Couples Registration

 

The CFK PNL Challenge is a five week challenge designed to help give you the tools to establish a healthier life style.  This is not a diet, but rather a path to helping you identify and implement better eating habits and as a result improve your overall well being with the added benefit of enhancing performance in the gym.  The challenge does not focus solely on nutrition, but also encourages better sleep and recovery habits, stress reduction, as well as healthy supplementation.  We often have members who are looking to make positive changes in their lives, but at a loss as to where to start.  The challenge is designed to help you get started and give you the tools to assess and identify areas in your life that may need improvement, while at the same time holding each other accountable in a fun and friendly competition. We have had so many great success stories over the years with each challenge we have completed.  So if you have been struggling with how to achieve your goals not just in the gym but in your daily lives, I encourage you to sign up and take the first step. 

8 April 2015

 

STRENGTH:

Overhead Squat

3 x 3 @ 70%

2 x 3 @ 85% 

 

WOD:

For Time:

  • 50 Goblet Squats (A: 70/53; Rx: 53/35)
  • 40 Box jumps (24/20″)
  • 30 Push Jerks (A: 135/95; Rx: 115/75; S: 95/65)
  • 20 Pistols 
  • 10 Pull ups 

Time Cap: 18 Minutes

 

CORE:

60 1-Arm KB Transfers

 

Performance, Nutrition and Lifestyle Challenge Sign Up:

 

We will be launching our Spring 2015 Performance, Nutrition and Lifestyle (PNL) Challenge on Monday, 13 April and running it through Saturday, 16 May.  Just in time for the summer! Below is a link to register for the five-week challenge.  The entry fee is $65 for individuals and $120 for couples.   Upon registration you will receive a link to an online folder with everything you need for the challenge to include rules, schedule, score log, food guidelines, FAQ, recipes, etc.   If you are unsure if the challenge is right for you, please feel free to give me a call or send me a personal message. 

Nutrition Challenge Individual Registration

Nutrition Challenge Couples Registration

 

The CFK PNL Challenge is a five week challenge designed to help give you the tools to establish a healthier life style.  This is not a diet, but rather a path to helping you identify and implement better eating habits and as a result improve your overall well being with the added benefit of enhancing performance in the gym.  The challenge does not focus solely on nutrition, but also encourages better sleep and recovery habits, stress reduction, as well as healthy supplementation.  We often have members who are looking to make positive changes in their lives, but at a loss as to where to start.  The challenge is designed to help you get started and give you the tools to assess and identify areas in your life that may need improvement, while at the same time holding each other accountable in a fun and friendly competition. We have had so many great success stories over the years with each challenge we have completed.  So if you have been struggling with how to achieve your goals not just in the gym but in your daily lives, I encourage you to sign up and take the first step. 

7 April 2015

SKILL:

40 1 Legged KB Deadlift

 

WOD: 

Partner WOD (Teams of 3)

AMRAP:  18 Minutes

Station 1:  Rope Climbs (S:  Rope Walks)

Station 2: TTB (S:  KTE)

Station 3: DUs (S:  Singles)

1 Minute Per Station, Max Reps

 

CORE:

60 Deadbugs

 

 

Performance, Nutrition and Lifestyle Challenge Sign Up:

We will be launching our Spring 2015 Performance, Nutrition and Lifestyle (PNL) Challenge on Monday, 13 April and running it through Saturday, 16 May.  Just in time for the summer! Below is a link to register for the five-week challenge.  The entry fee is $65 for individuals and $120 for couples.   Upon registration you will receive a link to an online folder with everything you need for the challenge to include rules, schedule, score log, food guidelines, FAQ, recipes, etc.   If you are unsure if the challenge is right for you, please feel free to give me a call or send me a personal message. 

Nutrition Challenge Individual Registration 

Nutrition Challenge Couples Registration

The CFK PNL Challenge is a five week challenge designed to help give you the tools to establish a healthier life style.  This is not a diet, but rather a path to helping you identify and implement better eating habits and as a result improve your overall well being with the added benefit of enhancing performance in the gym.  The challenge does not focus solely on nutrition, but also encourages better sleep and recovery habits, stress reduction, as well as healthy supplementation.  We often have members who are looking to make positive changes in their lives, but at a loss as to where to start.  The challenge is designed to help you get started and give you the tools to assess and identify areas in your life that may need improvement, while at the same time holding each other accountable in a fun and friendly competition. We have had so many great success stories over the years with each challenge we have completed.  So if you have been struggling with how to achieve your goals not just in the gym but in your daily lives, I encourage you to sign up and take the first step. 

 

 

6 April 2015

Reminder: Tomorrow night (Monday) @ 7:30 p.m. we will be hosting an information session for the upcoming Performance, Nutrition and Lifestyle Challenge.

 

STRENGTH:

Snatch Grip Deadlift

10/6/4

 

WOD:

“The Chief”

5 Rounds (AMRAP: 3 Minutes)

  • 3 Cleans (135/95)
  • 6 Push Ups
  • 9 Air Squats

Rest 1 Minute Between Rounds

 

CORE:  

15 BB Roll Outs

 

We want to hear from you!  Community Feedback.