Grand Re-Opening Party as RX’d

3…2…1…GrOw!

It has been one year since the dynamic duo of Kelly and Michael acquired CFRX.  And thanks to all of our athletes who hung on, had faith, and kept showing up to get stronger/faster/healthier as RX’ed, we’re moving our gym-family into some swanky new digs with elbow room for all of us to throw around some serious weight—nice! 
 
Let’s celebrate this huge accomplishment and raise a glass (or mug or sippy cup) to mark the occasion.  Round up the family and come on out for some good food and good company. 
 
Saturday, June 2
1pm to 5pm
Cold Beverages & Killer Food on Tap + Dazzling Door Prizes
Click HERE to RSVP
 
Cheers to many more years raising (or pull-uping or muscle-uping) the bar!

Come check out the new playground!

Saturday, June 2, 2012

CFRX Grand Re-Opening Day!!

10:00 Show up at the old busted gym & deploy to Candler Park for a “Team WOD” with Coach Street.

1:00-5:00  Come to the New Hotness Gym (right behind the old gym) for the Grand Re-Opening !

 

Say Goodbye to the OLD AND BUSTED gym space

Friday, June 1, 2012

**ATTENTION: Schedule Change for Today**

In order to facilitate moving to our new home, we will only have the following sessions today:

0600
0700
0830
Noon

And our 1st WOD in the new space will be @ 0900 Sunday! Unleash the hounds!!

**********

15 Minutes to: 1 RM Thruster

-then-

AMRAP 10:
7 Jerks (135#/95#)
7 Burpees
7 Tuck Jumps

Thursday, May 31, 2012

20 Minutes to: Snatch Complex
3 x Power Snatch, Hang Squat Snatch, Squat Snatch, OHS

NOTE: Use the same weight across all sets. Rest as needed between each complex.

-then-

50 Burpees For Time

Wednesday, May 30, 2012

“Corked”
10 Handstand Push Ups
15 Wall Balls (20#/ 14#)
20 Kettlebell Swings (55#/35#)
25 Deadlifts (185#/135#)
100 Double Unders
Then work your way back down the ladder

getting there!

Tuesday, May 29, 2012

15 Minutes to: Back Squat 5×5 @ 60-70%
Between sets, do 20 Pull Ups
NOTE: Rest as needed.

-then-

“Shaker”
3 Rounds For Time:
25 Toes To Bar
25 Box Jumps (30″/24″)

…things are taking shape!

Monday, May 28, 2012

Happy Memorial Day!

There will only be 1 session today: 0900 (that’s a.m. gang)

“Murph“

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. If you’ve got a twenty pound vest or body armor, wear it.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.  There will NOT be a time limit…and there will be a “short-murph” (smurph) option.

Compare to 120327.

Something wicked this way comes!

Sunday, May 27, 2012

Row 2,000 meters as fast as possible
OR
Run 1 mile as fast as possible

Last Team WOD in our old space…28 person sled/ball madness!

 

Saturday, May 26, 2012

0830: “Yobility” Come challenge your range-of-motion as RX’d! ($10 cover)

1000: Team WOD

Friday, May 25, 2012

10 Minutes to Find 1 RM Clean and Jerk
(yes, this is a test. Game. On.)

-then-

4 x 400 Meter run

NOTE: Rest exactly 1 minute between sets. For total WORK time.

Thursday, May 24, 2012

12 Minutes to:
Practice Snatch or
Snatch 5×2 @ 80%

-then-

“Losing Hand”
3 Rounds For Time:
10 Dumbbell Hang Squat Clean Thrusters
50 Double Unders
NOTE: You choose the weight for thrusters

Sweet Mix Tape