If you are interested in competing in the first “Friday Throwdown” sign up in the office this week. We will be using the Level Charts to determine who you will be competing against (Level 1 vs. Level 1), (Male vs. Male), etc. So there will be 5 winners – Level 1 M&F, Level 2 M&F and Level 3 M. We will be allowing 5 competitors per division. If you have just started a new level you can compete in the previous level. The workout won’t be announced until Friday night but will be scaled appropriately.
Everyone is invited to come out even if you are not competing to have some fun and cheer on your friends. We will have a few libations, but you are welcome to bring some of your own.
This will be a fun night to mingle with your CFFS community and maybe meet a few people who workout at different hours than you.
Competition starts at 7:00 PM, so come a little earlier and get ready!!

Elizabeth

The retest of Kelly was supposed to be today but we are going ot move it to next weekend. We didn’t think that wet box jumps were a good idea.
“Elizabeth”
21-15-9 reps, for time:
Clean (135 lbs)
Ring Dips

Fight Night…

Remember that the competition will begin promptly at 7 tonight. We are going ot try to keep it moving so as to not be here all night long, and allow for some social time after.

We do still have some openings for last minute Competitors. See a coach today or just come dressed and ready to work tomorrow night and we will try to fill up the rosters.

18 Min AMRAP
10 Toes to Bar
10 Sit Ups
10 Deadlifts 135/95

Almost Game Time

Don’t forget tomorrow night is Final Friday. We will begin the workouts promptly at 7:00 so please be there early to get warmed up.

5 Rounds for Time:
10 KB Swings 53/35
20 HR Push Ups

Tough Way to Travel

3 Rounds for Time:
50 ft OH Lunge 45/35
5 Burpees to Plate
50 ft OH Lunge 45/35
5 Burpees to Plate
100 ft. Scooter Walk
25 Slam Ball 30/20

By Sea and By Land

3 Rounds for Time:
500 m Row
15 Back Squat 155/105

RX will be take from the ground. Using a rack will be considered a MOD.

The Rope Will Feel Heavy

Childcare Update: We now have Childcare Staffed Monday, Wednesday, and Friday from 4-6 pm.

1 Round for Time:
100 Double Unders
10 HSPU
20 Pull Ups Strict
10 HSPU
100 Double Unders

Strength and Endurance 1/26 – 2/1

Strength Program:
We are moving on to week #4 of the program. If you aren’t in the program but want to start soon test your max loads this week and we will get you set up on week 1 when the rest of the gym moves onto week #5

Endurance WOD’s:
Airdyne: 2 x 10 Min Max Cal / 5:00 Rest

Row:  10 x 15 Cal / :45 Rest

Running: 5 k TT

Warm Up 1/26 – 2/1

250 m Row
15 Scorpion Stretch
10 Inch Worms
50 Mountain Climbers
15 Parallel Bar Shoot Throughs
25 Plank Transitions
10 KB Thrusters

Make Them Both Fast

2 Rounds for Time: (Each Round will be timed individually)
____________________
1 Mile Run
3 Rounds of:
15 Burpees
15 Deadlifts 155/105
15 Double Unders
____________________

Rest as needed between rounds

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