Wednesday, May 23, 2012

12 Minutes to:
Practice Power Clean OR
Power Clean 5 x 3  @ 75%

-then-

“Saucy Little Bunny”
 3 rounds for time of:
 30 Push ups
 30 KB Swings (70, 55)
 30 Cals on Rower

Published in: on May 22, 2012 at 9:27 pm  Comments (9)  

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!

Published in: on May 21, 2012 at 10:28 pm  Comments (4)  

Tuesday, May 22, 2012

Deadlift 3×3

Weighted Pull Up 3×3

Overhead Squat 3×3

Post total score to comments.

NOTE: Work up to a heavy weight you can do for 3 reps, then maintain that same weight across all 3 sets. Your score is the total weight you use for 3 sets of 3 reps for all exercises (i.e., 350 deadlift 3×3 + 100 pu 3×3 + 205 OHS 3×3 =655).

 

Published in: on May 21, 2012 at 10:14 pm  Comments (24)  

Monday, May 21, 2012

“With a Twist”

5 Rounds For Time:
6 Squat Clean Thrusters (135/95)
12 Burpees

Erica rocking the knees 2 elbows!

Published in: on May 19, 2012 at 9:01 pm  Comments (15)  

Sunday, May 20, 2012

“The Big Easy”

AMRAP 20 Minutes:
10 Power Cleans (135/95)
10 Wall Balls (20/14)
10 Toes To Bar

go ninja-girl

Published in: on May 18, 2012 at 9:01 pm  Comments (11)  

Saturday, May 19, 2012

0830: “Yobility”  Mobility and yoga for athletes. ($10 cover for awesomeness)

1000: Team WOD

Go Parker!!

Published in: on May 18, 2012 at 9:01 pm  Comments (3)  

Friday, May 18, 2012

10 Minutes to:
5 x 1 Push Jerk + 1 Split Jerk

Note: Find a challenging weight and keep it constant across all 5 sets. Rest if needed…this may range from “zero rest” to a max of 60 seconds between sets. 

-then-

21-15-9
Handstand Push Ups (strict)
Burpee Box Jumps (24″ )

ALWAYS use protection…as Rx’d

Published in: on May 17, 2012 at 9:01 pm  Comments (3)  

Thursday, May 17, 2012

In Teams of 2 Complete:
8 x 200 Meter Runs – Alternate Athletes (each run 4)
200 Double Unders
2K Row (Switch every 250 Meters)
200 Double Unders
8 x 200 Meter Runs

Published in: on May 16, 2012 at 9:01 pm  Comments (14)  

Wednesday, May 16, 2012

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

3 rounds of:

Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to 110325.

Published in: on May 15, 2012 at 9:01 pm  Comments (27)  

Tuesday, May 15, 2012

10 minutes to: Practice Muscle Ups OR Max Rep MUs

 -then-

 “Grace”

30 Clean and Jerks (135#/95#)

Josh Power Cleans

Published in: on May 14, 2012 at 9:01 pm  Comments (20)