W.O.D. 9.28.16

AMRAP in 20 Minutes:

100 Double Unders

100 ft Walking Lunge

Scaling options:

Modify the total number of Double Unders if you have an intermediary capacity to perform them. If you are still attempting to get Double Unders take 1:00 each round to work on Double Under attempts. 

Community Notes: 

Join us for the "Beat the Streets" WOD in all classes Friday and our special edition at 5:30PM on Friday night. Suggested donation $25. 

 Don't forget about our special Yoga series with Tori which continues on Saturday morning at 11:00AM with Tori in the Annex Upstairs Yoga room. 

 Quote:

“Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan “press on” has solved and always will solve the problems of the human race” ~ Calvin Coolidge

W.O.D. 9.27.16

"50/20"

Back Squat

50 Reps in 20 Minutes

Warm up your BACK SQUAT to a heavy weight (somewhere between 75-90% of your 1 RM). Then on a running clock complete 50 reps in sets of your choice for 20 minutes. The weight should be challenging and require you to rest between sets. 

Your score is the weight used for all 50 reps. 

Cash out: 

AMRAP in 5 Minutes:

Max Kettlebell Snatches (35/53#)

Community Notes:
Join us for the "Beat the Streets" WOD in all classes Friday and our special edition at 5:30PM on Friday night. Suggested donation $25.

Don't forget about our special Yoga series with Tori which continues on Saturday morning at 11:00AM with Tori in the Annex Upstairs Yoga room.

 Quote:

“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do” 

 ― Pelé

W.O.D. 9.26.16

3 Rounds for time:

500 M Row

10 Sumo-deadlift High Pulls (75/115#)

15 Ring Dips

20 GHD Sit-ups

Quote: 

“Wise man can make people hear more lessons than words spoken.” 

 ― Toba Beta

W.O.D. 9.25.16

Teams of two:

2 Rounds for time:

50 Handstand Push-ups (one athlete holds upside down)

100 Shoulder to Overhead (55/75#) (one athlete holds front rack)

800 Meter Run (athletes run together, entire 800 for both)

Community Notes:

All classes today will be held in the Annex, 110C DeKalb. Please meet and park there.

Quote:

“The body is wise, the confusion is from the mind”

 ― Aniekee Tochukwu Ezekiel

W.O.D. 9.24.16

Snatch Complex:

Hang Power Snatch

Hang Squat Snatch

Snatch (full squat from the ground)

Complete 7 sets with increasing load

Community Notes:

All classes today will be held in the Annex, 110C DeKalb. Please meet and park there. There will be NO Preschool 10:00AM CFKids class today, The preschool class will resume on 10/1. 

Quote:

Seeing much, suffering much, and studying much, are the three pillars of learning.

-Benjamin Disraeli

W.O.D. 9.23.16

TEST DAY-RECORD RESULTS 

 "Nicole" 

Complete as many rounds in 20 minutes as you can of: 

Run 400 meters Max rep Pull-ups

 (compare to 3.29.16)
or (compare to 6.13.16)

Community Notes:
All weekend classes will be held in the Annex, 110C DeKalb.

Quote: 

“Life is like a game of chess. 

To win you have to make a move. 

Knowing which move to make comes with IN-SIGHT and knowledge, and by learning the lessons that are acculated along the way. 

 We become each and every piece within the game called life!” 

 ― Allan Rufus, The Master's Sacred Knowledge

W.O.D. 9.22.16

20 Minute AMRAP:

2 Rope Climbs (15ft)

20 Pistols, Alternating 

40 Double Unders

Community Notes:
All weekend classes will be in the Annex, 110C DeKalb. Please meet and park there. 

Quote:

Without health life is not life; it is only a state of langour and suffering - an image of death.

-Buddha

W.O.D. 9.21.16

Thruster

3-3-3-3-3-3-3

Cash out:

Teams of 2 

AMRAP in 5 Minutes

10 Thrusters (65/95#)

Max Toes to Bar

Athlete #1 completes 10 Thrusters while Athlete #2 completes Max Toes to bar...Athletes rotate when the 10 Thrusters are complete, score is total Toes to bar. 

Quote:

Tell your heart that the fear of suffering is worse than the suffering itself. And no heart has ever suffered when it goes in search of its dream.

-Paulo Coelho

W.O.D. 9.20.16

3 Rounds for time of:

10 DB Snatch, left arm (55/70#)

3 Bar Muscle Ups

10 DB Snatch, right arm (55/70#)

3 Bar Muscle Ups

Community Notes:
Good news - CFKoP is hosting a FREE Mobility Class on October 12th! 
Join Shawna in the upstairs yoga room at 5:30pm. We will break out those rollers, lacrosse balls, barbells and kettlebells to get our muscles loosened up!

Mobility prevents injury, which makes it an important part of our physical fitness journey. If anyone has a certain mobility exercise they really enjoy, or a specific area they wish to focus, please let Shawna know!

We want to make this a good experience for all - suggestions are more than welcome! Hope to see you there!

Quote:

To live is to suffer, to survive is to find some meaning in the suffering.

-Friedrich Nietzsche

W.O.D. 9.19.16

Gordy Hits a PR Clean!

Freddy's Revenge

5 Rounds for time of:

5 Push Jerk (125/185#)

10 Burpees

Community Notes:

We are starting a Masters Class on Mondays at 4:30 PM with Aimee, Ages 50+ are welcome! Meet in the main gym!

Quote:

Out of suffering have emerged the strongest souls; the most massive characters are seared with scars. -Khalil Gibran

MOBILITY

Good news - CFKoP is hosting a FREE Mobility Class on October 12th! 

Join Shawna in the upstairs yoga room at 5:30pm.

We will break out those rollers, lacrosse balls, barbells and kettlebells to get our muscles loosened up! Mobility prevents injury, which makes it an important part of our physical fitness journey.

 If anyone has a certain mobility exercise they really enjoy, or a specific area they wish to focus, please let Shawna know! We want to make this a good experience for all - suggestions are more than welcome! Hope to see you there!