5x :30 Holds
DB Bear Complex
AMRAP in 15 mins
5 DB Deadlifts
5 DB Cleans
5 DB Push PressContinue Reading »
7 Deadlifts M 225; W 155
7 Ring DipsContinue Reading »
Remember the new schedule is in effect. We have added a 6AM class on Tuesday, 5AM and 6AM classes on Thursday and moved the MW class to 9:30 AM and added Friday at 9:30 AM.Continue Reading »
Cinco de Hopper Deck
Pick a Card Any Card!!!Continue Reading »
AMRAP in 12 minutes
15 KB Swings
1o KB Front Squats
5 Broad Jump BurpeesContinue Reading »
SquatsContinue Reading »
AMRAP in 12 minutes
4 Person Teams
1 person runs 200 m
1 person on SDHP
1 person on Box Jumps
1 person on Push Press
Rotate from Run to SDHP to Box Jumps to Push Press. Record total Reps!
Continue Reading »
9 Thrusters M95 W 65
21 Push Ups
Run 200 M
15 Push Ups
Run 200 m
9 Push Ups
Run 400 M
Good luck to Kristen M who will be representing CFWH at the BCS Games in College Station tomorrow!
Congrats to Joel W after weeks of perserverence finally got his first muscle up yesterday! No picture yet!Continue Reading »
With Cindy and Karen in the rear view mirror, the next challenge in the box will be Helen. This will be a bit different!
This challenge is open to anybody. Saturday May 8th from 8:00 AM to 10:00 AM will be the initial workout to gauge the Helen Baseline. This challenge will be different in that it will set the Box Record and will initiate the Benchmark Leader Board. The BLB will track the box records for many of the CF Benchmarks at the RX weights.
400 m Run
21 KB Swings
12 Pull Ups
There will be a $25 entry fee, with the entry fee you will get a “I <3 Helen” T shirt.
The top RX Male and top RX Female will get prizes and the honor of putting their name on the board. Coaches and Elite CFWH Athletes can participate.
All RX entrants will do both the intial and final wods with a judge there to keep count and enforce the standards of the movements. Only RX entrants can get their name on the BLB. Also we will have people posted at the corners to make sure no corners are cut.
KB Weight= M53; W 35
- At top of the movement the kettlebell is bottoms up.
- Arms are fully extended and locked out.
- A majority of the ears should be covered with a little bit of ear in front of the arms.
- Dropping the KB from above the knees will result in a 5 Burpee penalty
Pull Up Standards
- Each pull up should end with the entire chin over the bar.
- Arms must reach full extension at the bottom of the pull up.
Failure to meet these standards will result in a “No Rep”. No arguing with the judge as it will only affect your time. The judges ruling is final.
There will be two other classes as well. These classes will not have a single judge but there will be a roaming coach upholding standards.
M 40lb DB; W: 25lb DB
Kipping Pull Ups or Thin Blue Band
Any weight KB
There will be a Registration Sheet at the gym to sign up beginning today!Continue Reading »