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By Water, By Land

REMINDER THAT WE WILL BE CLOSED THIS EVENING FOR HALLOWEEN. Regular Saturday Hours tomorrow though.

Thank you for your understanding.

1 Round for Time:
1,000 m Row
30 Burpees Over Rower
400 m Run
15 Burpees

Swing, Pull, Push

We will be closed on Halloween night this week. I meant to post this earlier in the week. I’m so sorry for that and for any inconvenience. We will be open regular hours in the morning and will be closed in the evening to allow everyone time to get kids ready and to go enjoy their evening.

I appreciate everyone’s patience while I have been gone. I will be back to work soon. Thank you for the well wishes.

4 Rounds for Time:
25 KB Swings 53/35
15 Pull Ups
5 Handstand Push Ups

Sandwich Anyone?

We will be closed on Halloween night this week. I meant to post this earlier in the week. I’m so sorry for that and for any inconvenience. We will be open regular hours in the morning and will be closed in the evening to allow everyone time to get kids ready and to go enjoy their evening.

400 m Run

21, 15, 9 Reps of
Hang Clean 115/75
Push Jerk 115/75

400 m Run

Heavy Throw

The results were in too late to make it for yesterday’s post but I wanted to say congratulations to Bruce and our Team (Danielle, Brooke, Josh, and Nick) that competed at the Phoenix Throwdown this weekend. They both finished top 10 and represented CFFS very well.

1 Round for Time:
50 Wall Ball 30/20
40 Box Jumps
30 Wall Ball 30/20
20 Box Jumps
10 Wall Ball 30/20

Free Dinner for Joe C

The winner of the Flemmings Drawing for this session was Joe Campbell. You guys have 5 weeks till our next drawing. Don’t waste it. Start to work on your weaknesses NOW. Don’t wait!!!!!

10 Min AMRAP:
5 BB Thrusters 115/75
10 Burpees over the Bar

Strength and Endurance 10/27 – 11/1

Strength WOD’s:
We are on week #8. NEXT WEEK WE WILL BE TESTING MAX LOADS AS A GYM. BE READY!!!!!

Endurance WOD’s:
Running: 3 x 1 Mile TT / Rest 5:00

Rowing: 20 x :30 on / 1:00 off

Airdyne: 3 x 75 Cal AFAP Rest 5:00

Warm Up 10/27 – 11/1

500 m Row Damper @ 1 (Focus on applying power through the legs)
50 ft. Leg Swing Knee Hug
50 ft. Walking Lunge w/ Samson Stretch
15 Parallel Bar Shoot Through
1:00 Hip Flexor Wall Stretch
15 Bottoms Up KB Press
15 Hand Release Push Ups

Bruce’s Baseline

4 Rounds for Time:
800 m Run
5 Chest to Bar Pull Ups
10 Single Arm DB Snatch (EACH SIDE)
15 Box Jump Overs
20 Burpees

Annie Gorbachev

For Time:
50, 40, 30, 20, 10 Reps of
Double Unders
Sit Ups
KB Swings 35/26

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