160104-160108

Monday 160104

5 RFT
80m Gobblet Carry 1.5/1.0
40m Rt, OH KB carry 1.5/1.0
40m Lt, OH KB carry 1.5/1.0
80m Farmer's carry pair of 1.5/1.0

May use KBs or DBs
10 tiles=20m
Down & Back=40m
2x Down & Backs=80m

Post time

Tuesday 160105

Skills with Marcie

Wednesday 160106

4 RFT
20 Deadlifts 75/55
1 Rope climb
15 Thruster 75/55
2 Rope climbs
10 Snatches 75/55
3 Rope climbs

Post time.  
MUST have complete and adequate leg protection to climb off the floor.  PLEASE bring YOUR OWN (Boots/long pants/tape/vet wrap/kevlar sleeves,solid shoes/etc.)! Thanks bunches, DJ

Thursday 160107

Establish your 1-rep-max deadlift

Then, with a barbell loaded to 50 percent of your max deadlift:
15 cleans for time
12 cleans for time
9 cleans for time
Rest as needed between each set. 

Post your max deadlift load and times for each set of cleans to comments.

Friday 160108

Buddy WOD
last PM Class is 5:30

6 RFT, One buddy working at a time except for the row when the second buddy will hold a pushup plank.
500m Row/Plank
30 KBS 1.5/1.0
30 Box jumps 24/20

Post time.

Foundations Class 6:30-8:30pm
 

Saturday 160109

Open gym 8:30-11am
Foundations Class 9-11am

151228-160102

Monday 151228
Once through for time:
400m Gobblet Carry, 1.5/1.0 with 10 burpee penalty per rest.
20x OH Squat 95/65 with 10 burp penalty per rest.
90 sec Hollow body hold with 10 supine K2E penalty per rest.
100m OH Plate lunge walk 45/25 with 200m run penalty per rest.

Post time

Tuesday 151229
Skillz with Marcie/DJ/JC

Wednesday 151230
Death by Thruster 135 (comp)/95/65
three minute rest (self time), then
Death by Burpee

Post Highest completed set for each. 

HAVE A SAFE AND WONDERFUL NEW YEAR!!!!!!!!!!!!

Thursday and Friday 151231-160101 Closed

Saturday 160102
Open gym 8:30-10:30am and Foundations 9-11am

 

Foundations Class Schedule for JAN 2016

Well its time for us all to commit to the new year and so to kick it off right, CFB will have Three Foundations classes for anyone who is interested in dialing into some of the best fitness you've ever achieved. These classes are free and with out obligation. You will learn about our gym, the programming, and the way we adjust fitness to every member's ability level.  You will also learn a few skills and get some exercise to sample out methodology.  So show up on time and in comfy clothes.  No rsvp is required, but it is appreciated!  You may text your intention to 828-553-7860 24 hours a day.  Hope to see everyone there!!  
Saturday, January 2, 9-11am
Friday, January 8, 6:30-8:30pm
Saturday, January 9, 9-11am

151221-151226

Monday 151221

Tabata for sum of low scores.  

1 minute transition time.  

DB snatches 55/35

Push-up-straddles

Calorie row

Toes to bar/ring

supine Ring rows

 Tuesday 151222

Skilz night  

Wednesday 151223

For time:
150 squats
75 good mornings 45/35
120 squats
60 good mornings
90 squats
45 good mornings

Christmas schedule 

Be sure to get into the gym today!  We are closed Thursday (Eve) and Friday (Christmas Day).  Then join us for open gym at 7:30 Saturday and then the big 12 Days of Christmas WOD at 8:45am.  It's always a great time, and you be singing That song all day long!!!  

  

151214-151218

Monday 151214

Tabata squat
Tabata deadlift, 155/115 lb.
Tabata squat
Tabata deadlift, 155/115 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps.

Tuesday 151215

Skills night

Wednesday 151216

Complete as many rounds as possible in 10 minutes of:

10 Burpee pullups
20 Wallball sit-ups 20/12

Post rounds completed

Thursday 151217

Tonight: no 6:30pm class. Open gym until 7:30pm.  

5 rounds for time of:

Row 250 meters
45-lb. thrusters, 25 reps
15 toes-to-bars

Post time to comments.

Friday 151218

Buddy WOD, 24 minute AMRAP alternating rounds. 

100 feet Overhead plate lunges 45/25

10 box jumps 20" 

10 front squats 135/105

Post rounds.   

151210

Friday 151211

18 minute Buddy WOD, AMRAP working one at a time, swapping as needed.                                                                                                            

20 Front rack lunges 95/65( alternating legs)

40 situps

PostReps accomplished.

151207

Monday 151207

Tabata push press, 75/55 lb.
Tabata sit-up
Tabata sumo deadlift high pull, 75/55 lb.
Tabata push-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

 

151123-151128

Monday 151123

5 RFT

150 foot lunge

25 KBS 1.5/1.0

15 HR Pushups

 

Tuesday 151124

skilz with Marcie

 

Wednesday 151125

5 Rounds, AMRAP

1 min Burpees

1 min Cal row

1 min DU (2:1 SU) 

1 min rest

post total reps

 

Thursday 151126

8 am Only!!!!

Thanksgiving Group WOD

 

Friday 151127

AM classes Regular schedule

PM Open Gym 4:30-6:00  

12 min AMRAP

3 Snatch 135/105

6 Clean & Jerk

9 Front Squat

12 Chest to Bar Pull-ups  

post reps to board.  

 

Saturday 151128

Open Gym 8:30-10am

Saturday Night Out at Sierra Nevada Brewery Join the gang at SN for some social and culinary, and brewery R&R. Everyone goes Dutch, but I bet there will be some appitizers tossed out there for you to try.  Everyone welcome; kid friendly. 5:30pm until you're done.