Archive for March, 2010

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 4th: 2 Days Until “The Diane Challenge”

posted: 4 Mar 10   ·   Category: Chalkboard TimesNo 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

March 2nd: Handstand Progressions

“Diane Finals” are this Saturday. Some of the newer athletes are worried about the handstands. Don’t be. We will have different progressions for each athlete so everyone will be able to do this workout.

Strength:

Deadlift 3×5

WOD:

4 HSPU

8 KB Swings

12 Toe To Bar

8 Rounds for time.

posted: 2 Mar 10   ·   Category: PostsNo Comments

March 2nd: Handstand Progressions

posted: 2 Mar 10   ·   Category: Chalkboard TimesNo Comments

March 1st: BELIEVE

Canada believed and in turn they got 14 GOLD Medals at the 2010 Winter Olympics. The most medals won by any country for the Winter Games. To top it off we won our 1st ever GOLD medal on home soil! And I am sure everyone was stoked to see the Canadian Hockey Team win GOLD! It was a nail biter.

We are going for our own wins this weekend as we have the “DIANE” Challenge on Saturday. FIrst heat starts at 9:30am. Please make sure to sign up this week.

Strength:

Front Squat 6×3

WOD:

posted: 1 Mar 10   ·   Category: PostsNo Comments