WOD – March 3, 2017

First FNL heat at 5pm!

FRESH TO DEATH…Jersey Shore theme this FNL!!  Join us for 17.2 this Friday night!  Whether you’re participating in the event or not, please come and spend the evening with us.  5 weeks of fitness, fun, community and growth!  Don’t miss out!

  • Schedule update: Thursday evening 7:30pm classes are cancelled for the next 5 weeks.  Instead, we will offer open gym from 6:30-8pm with the Open WOD announcement live streamed at 8pm.

 

17.1 division winners:

Teens
1st – Kristin
2nd – Ruth
3rd – Natalie
4th – Lulu
5th – Nathan

Scaled Women
1st – Kerri
2nd – Sandy SE
3rd – Bessy
4th – Karen
5th – Kathy D

Scaled Men
1st – Bob
2nd – Sergio
3rd – John C
4th – Scott
5th – Dave

Masters Women
1st – Mary
2nd – Beckwith
3rd – Christine
4th – Sue
5th – Tami

Masters Men
1st – Bryan
2nd – Steve F
3rd – Mike P
4th – JJ
5th – Jim

Rx Women
1st – Ally
2nd – Kelly
3rd – Melissa F
4th – Emily Oleson
5th – Chloe

Rx Men
1st – Mark
2nd – Charlie
3rd – Jay
4th – Chris H
5th – Steve K

 

May 12th is our 24 hour WOD-a-thon.  Go to eventbrite to register.  Event limited to 50 participants and it’s filling up quick!  This event is open to anyone with CF experience.

 

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

Our next new member on-ramp started Tuesday, February 28, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

WOD

Warm-up/prep:

Perform 2-3 rounds of:

10-15 ft walking lunge

5 dumbbell power cleans

5 T2B

5 pull-ups

then,

5 minutes to prep for WOD movements

 

 

Training:

“CFG Open Workout 17.2″

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars*

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups*

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

 

 

 

 

WEIGHTED LUNGE

MOVEMENT STANDARDS

 

Rx’d:

(Ages 16-54)

Men use 50-lb. dumbbells

Women use 35-lb. dumbbells

 

 

Teenagers 14-15:

Boys use 35-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Girls use 20-lb. dumbbells, perform toes-to-bars / bar muscle-ups

 

 

Masters 55+:

Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

 

 

Scaled:

(Ages 16-54)

Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

 

 

Scaled Teenagers 14-15:

Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

 

 

Scaled Masters 55+:

Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

 

 

 

 

 

Post “CFG Open workout 17.2″ to TotalWOD!

 

 

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