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February 25th, 2017

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Don’t forget to come out to the free yoga class today at 11 am 🙂

Today’s WOD

TEAMS OF 2:

AMRAP 30

5 C2B pull-ups

10 hand release push-ups

15 thrusters (75/55)

*you go, I go fashion*

Today’s WOD

WORKOUT 17.1

For time:

10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

Time cap: 20 minutes

Rx’d: (Ages 16-54)

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb. dumbbell and 20-in. box

Teenagers 14-15:

Boys use 35-lb. dumbbell and 24-in. box

Girls use 20-lb. dumbbell and 20-in. box

Masters 55+:

Men use 35-lb. dumbbell and 24-in. box, step-ups OK

Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled: (Ages 16-54)

Men use 35-lb. dumbbell and 20-in. box, step-ups OK

Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Teenagers 14-15:

Boys use 20-lb. dumbbell and 24-in. box, step-ups OK

Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

Scaled Masters 55+:

Men use 20-lb. dumbbell and 20-in. box, step-ups OK

Women use 10-lb. dumbbell and 20-in. box, step-ups OK

February 23rd, 2017

ashley-yoga

“FREE YOGA ” with Ashley  this Saturday  Borden location at 11 am for CFK members only

 

CrossFit not only builds a local community we are all part of the global CrossFit community.  Ashley is visiting us from Florida and has taken a couple classes with us this week. She would like to give back to our community with a FREE yoga class for everyone on Saturday Feb 25th at 11am.”

Here’s a little bio on Ashley-

As a dancer, Ashley began to compliment her dancing with yoga. She started her yoga journey for mainly physical reasons- to gain flexibility. However, yoga soon became an outlet for her to “just be” with no expectations, needs, or stress of doing anything perfectly. And that’s when she was hooked. As she continued her consistent yoga practice she continued to realize the beautiful mental work-in that accompanied the physical work out during asana (posture) practice. Wanting to deepen her practice she decided to enroll in yoga teacher training. In October 2015, she graduated from Full Circle Yoga with her 200-hr Yoga Teacher Training Certificate. Shortly after, she found her first job at Uncanny Fitness, a CrossFit gym in Winter Park, Orlando, FL. As she began teaching there, she also began a steady CrossFit routine. She immediately noticed the strength and endurance improvements and loved the workout. She loves teaching her fellow students to move through their practice and their life with acceptance, love, and mindfulness. She teaches that it’s what you do all day everyday that counts. Consistent tiny tweaks lead to big changes.

“Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.” -Gandhi

Today’s WOD

Partner 10k row – switch every 500m

Notes:  longer aerobic work should help promote some recovery providing you re-fuel properly and don’t go all out

February 22nd, 2017

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The early morning crew going hard on the rowers!

Today’s WOD

A. Go every 2 min x 5 sets push press x 5-3-1-1-1 (Build to a 1RM)

+

3 RFT

10 HSPU’s

20 Pull ups

30 box jumps @ 24/20″

Notes: getting any better at HSPU’s? Lots of opportunity to

February 21st, 2017

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Today’s Wod

A1. Hang Power cleans x 5, rest 20 sec

A2. DU’s x 50, rest 2 min x 5

+

For time with a partner, perform 3 sets each:

Row 250m

15 Russian KBS @ 2.0/1.5

*switch after each complete round

Notes:     build up on HPC’s, try going UB on Du’s. Only 1 person working at 1 time on partner wod

 

February 18th, 2017

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Today’s WOD

With a partner, I go you go

20 rds

7 deadlifts 135/95

5 hang cleans 135/95

 

20 rds

5 HSPU

5 ring dips

5 push ups

February 17th, 2017

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Wishing Sam a Safe and Adventurous trip to New Zealand.

Today’s WOD

A.10 min to find a 1RM thruster

+

OPEN wod 16.5

21-18-15-12-9-6-3

Thrusters @ 95/65

Bar facing burpees

Notes: there’s a reason we did so many burpees and wall balls of late