March 12th: YES!

YES! Kyle has been training hard this year. His goal has been to get into school for firefighting. Goal Achieved! Kyle was accepted yesterday. We are stoked for you Kyle!

MURPH pre-qualifiers next week. Please make sure you look at our on-line schedule to see what classes we will be holding the challenge. We will have 3 levels to choose from: Beginner, Intermediate, or Advanced. The different ranks will be up at the gym for you to view.

WOD:

15 Squat Clean (30lbDB/20lbsDB)

15 Push Jerk

AMRAP 15 minutes

posted: 12 Mar 10   ·   Category: PostsNo Comments

March 11th: Helen

Strength:

Front Squat 3×5

WOD:

“Helen”

400m Run

21 Kb Swings

12 Pull ups

3 rounds for time.

posted: 11 Mar 10   ·   Category: PostsNo Comments

March 10th: Double Unders

100 Double Unders

Rest 5 minutes

75 Wall Ball

Rest 4 minutes

50 Box Jumps

Rest 3 minutes

25 Toe to Bar

For Time

posted: 10 Mar 10   ·   Category: PostsNo Comments

March 9th: Muscle Snatch

Technical:

Muscle Snatch

WOD:

15 Stiff Leg Deadlift

30 Wt Lunges

15 Back Extension

5 rounds for time.

posted: 9 Mar 10   ·   Category: PostsNo Comments

March 8th: Ring Dips

Technical:

Ring Dips

WOD:

25 Thrusters (35lbs DB/25lbsDB)

5 Knee 2 Elbow

20 Thursters

10 Knee to Elbows

15 Thrusters

15 Knee to Elbow

10 Thrusters

20 Knee to Elbow

Sprint 400m

For time

posted: 8 Mar 10   ·   Category: PostsNo Comments

March 7th: Snatch Balance

Congratulations to everyone who completed the “Diane Challenge”. We were truly amazed with your results. WOW! Congrats to Jeremy and Donal for having the most improved times for men. And Ema for having the most improved women’s time.

Strength:

Snatch Balance 5×5

WOD:

30 KB Swings

200m Row

10 Pull ups

7 rounds

posted: 7 Mar 10   ·   Category: PostsNo Comments

March 6th: DIANE FINALS

“DIANE”

21-15-9

Deadlift (225lbs/155lbs)

HSPU

For time

Good luck everyone! You are going to do great!

posted: 6 Mar 10   ·   Category: PostsNo Comments

March 5th: Power Clean and Jerk

Technical

Power Clean and Jerk

WOD:

In teams of 3

One person works at a time

AMRAP Power Clean and Jerk in 15 Minutes

posted: 5 Mar 10   ·   Category: PostsNo Comments

March 4th: 2 Days Until “Diane Challenge”

Saturday Classes will be our “Diane Challenge”, except for the Elements Class. Elements will still be on for 8:30am. We look forward to seeing you guys beat your Diane times!

Technical:

Skin the Cat

WOD:

20 BW Back Squat

Row 500 Meters

Rest 5 minutes

21 Pull ups

12 Ring Dips

15 Pull ups

9 Ring Dips

9 Pull ups

6 Ring Dips

For Time

posted: 4 Mar 10   ·   Category: PostsNo Comments

March 3rd: 2010 CFWS Shirts Are Here!

We have our new tank tops, t-shirts and hoodies in. The tank tops look like the above but they will have the new year 2010 on them. If you already pre-ordered we have your clothing here. If you would like to order our clothing please Email Us.

Warm Up:

Dynamic Stretching

WOD:

Run 400m

8 Rounds

90 second rest between sets

posted: 2 Mar 10   ·   Category: PostsNo Comments