9.20.2018

W.O.D. 9.21.18

For time:
50 ft Handstand walk
15 Toes to Bar
15 Calories Assault Bike
50 ft Handstand walk
20 Toes to Bar
20 Calories Assault Bike
50 ft Handstand walk
25 Toes to Bar
25 Calories Assault Bike

Community Notes:
It's time for a Nutrition Reset before the holidays. Are you ready to clean up your nutrition and hit the ground running with the support of your community?

 On Saturday, 9/22, we will be starting a NUTRITION RESET along with the help of InBody....to assist in getting you back on track! We will have three levels to choose from to give you a better guide for your reset.

We will also be introducing our NEW INBODY SCALE!

Check- out all of the details below:
Kick- Off: 9/22 at 9:00AM. Step on the InBody scale with Aimee and Jenna

Lecture: 9/22 at 10:00AM with Coach Aimee, she will be speaking on the logistics of the reset and give you info and tips to help get you started.

Buy- In: $50 for first and last measurement on the InBody scale, lecture, and leveled tiers.

End and Retest: 10/21 at 10:00 am

Tiers: Level 1- Cookie Monster...Not sure where to start? Choose and eliminate one (or two) of the following: - Alcohol, sugar, dairy, gluten

Level 2- Do you need more fruits and veggies in your life? Eat 800g of Fruits and Veggies each day 

Level 3- Did you forget where you put your scale? Weigh and Measure your food through zone or macros (we can provide you numbers)

And...the GRAND FINALE....the really good news, we will allow for one CHEAT weekend in this challenge, 9/28-9/30. Yep, you are allow to cheat for the gala weekend. No judgement no excuses, just go for it!

Quote: 
"Perseverance is the hard work you do after you get tired of doing the hard work you already did."
- Newt Gingrich

9.19.2018

W.O.D. 9.20.18

TEST DAY-RECORD RESULTS





"Tommy V" 
 For time: 
 21 Thrusters (75/115#) 
12 Rope Climb ascents 15ft
 15 Thrusters (75/115#) 
9 Rope Climb ascents 15ft
9 Thrusters (75/115#) 
6 Rope Climb ascents 15ft

CLICK HERE to compare to (3.19.18)
CLICK HERE to compare to (6.12.18)

Quote: 
"Self-belief and hard work will always earn you success."
- Virat Kohli

9.18.2018

W.O.D. 9.19.18









For time:
10-1
Clean and Jerks (105/155#)
1-10
Box Jumps 24/30"

Quote: 
"If you have to rely on yourself, you try harder, and when you try harder, you feel bigger." 
- Margo MacDonald

9.17.2018

W.O.D. 9.18.18









TEST DAY- RECORD RESULTS 

 "Lynne" 

 Five rounds for max reps of: 
Body weight bench press 
Pull-ups 

Record reps for both exercises each round and weight used on the bench press.

CLICK HERE to compare to (3.12.18).

CLICK HERE to compare to (6.19.18)

Quote: 
"Energy and persistence conquer all things." 
- Benjamin Franklin

9.16.2018

W.O.D. 9.17.18













For time:
50 Calorie Row
10 Deadlifts (205/315#)
25 GHD Sit-ups
10 Deadlifts (205/315#)
50 Calorie Row

Quote: 
"You are never too old to set another goal or to dream a new dream." 
 - Les Brown

9.15.2018

W.O.D. 9.16.18

Power Clean
1-1-1-1-1-1

for time:
10 Burpees
25 Push-ups
50 Walking Lunges
100 Sit-ups
150 Air Squats

(time cap 10:00)

Quote:
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." 
- H. L. Hunt

9.14.2018

W.O.D. 9.15.18

WORKOUT 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Notes:
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.

Your score will be the total number of repetitions completed within the 7-minute time cap.

CLICK HERE to compare to 3.11.16

Quote: 
"You need to overcome the tug of people against you as you reach for high goals."
 - George S. Patton

9.13.2018

Nutrition Reset - InBody


It's time to meet the new girl in town, no not the one in the picture, the InBody scanner!!!

It's time for a Nutrition Reset before the holidays. Are you ready to clean up your nutrition and hit the ground running with the support of your community?

 On Saturday, 9/22, we will be starting a NUTRITION RESET along with the help of InBody....to assist in getting you back on track! We will have three levels to choose from to give you a better guide for your reset.

We will also be introducing our NEW INBODY SCALE!

Check- out all of the details below:
Kick- Off: 9/22 at 9:00AM. Step on the InBody scale with Aimee and Jenna

Lecture: 9/22 at 10:00AM with Coach Aimee, she will be speaking on the logistics of the reset and give you info and tips to help get you started.

Buy- In: $50 for first and last measurement on the InBody scale, lecture, and leveled tiers.

End and Retest: 10/21 at 10:00 am

Tiers: Level 1- Cookie Monster...Not sure where to start? Choose and eliminate one (or two) of the following: - Alcohol, sugar, dairy, gluten

Level 2- Do you need more fruits and veggies in your life? Eat 800g of Fruits and Veggies each day 

Level 3- Did you forget where you put your scale? Weigh and Measure your food through zone or macros (we can provide you numbers)

And...the GRAND FINALE....the really good news, we will allow for one CHEAT weekend in this challenge, 9/28-9/30. Yep, you are allow to cheat for the gala weekend. No judgement no excuses, just go for it!

W.O.D. 9.14.18








For time:
Run 400 Meters
21 Thrusters (65/95#)
21 Pull-ups
Run 400 Meters
15 Thrusters (65/95#)
15 Pull-ups
Run 400 Meters
9 Thrusters (65/95#)
9 Pull-ups

Quote: 
"One way to keep momentum going is to have constantly greater goals." 
- Michael Korda

9.12.2018

W.O.D. 9.13.18








10 Rounds:
(Every 2:00 Minutes)
15 Burpees
3 Push Jerks (125/205#)

(Burpees and Push-Jerks must be completed in the 2 minute window, scale reps and load according to level and ability, record reps and load)

Cash out:
Peg Board

Quote: 
"Do your work with your whole heart, and you will succeed - there's so little competition." 
 - Elbert Hubbard

9.11.2018

W.O.D. 9.12.18







"Fight Gone Bad!" 
Three rounds of: 
Wall-ball, 14/20 pound ball, 9/10 ft target (Reps) 
Sumo deadlift high-pull, 55/75 pounds (Reps) 
Box Jump, 20" box (Reps) 
Push-press, 55/75 pounds (Reps) 
Row (Calories)

Scaled version:
Wallball (10/14#) 
Sumo deadlift High Pull 35/55#
20" Box Step-ups
Push Press 35/55#
Row (Calories)

CLICK HERE to compare to (3.29.18)
CLICK HERE to compare to (6.4.18)

 In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Quote: 
"Never give up, for that is just the place and time that the tide will turn." 
 - Harriet Beecher Stowe

9.10.2018

W.O.D. 9.11.18


A 9.11. CFKoP original commemorative Team WOD
(teams of 2 athletes will work to complete the work load, one athlete working at a time)

Bear Crawl 500 feet total (down and back 5 times)
100 Step-ups (45#/25#) (20/24")
100 Sumo Deadlift High Pulls (75#/55#)
100 Step-ups (45#/25#) (20/24")
Bear Crawl 500 feet total (down and back 5 times)
Buddy Carry 200 Meters

This workout is intended to honor and remind us of the bravery that a firefighter or other hero may have demonstrated on that horrific day. The bear crawls remind us that we may not always be able to walk tall into any situation but that should not deter us from the end goal of helping someone in need. The step-ups remind us of the endless flights of stairs that many brave souls endured in order to help others in need. The sumo deadlift high-pulls remind us of the rubble that needed to be removed in order to save the life of a complete stranger. Finally, the buddy carry will remind us that we are all in this together and that life is the greatest of gifts and it is the only thing worth dying for.
We would like to thank every person that gave their life in service on 9-11-01 and every member of the armed services that continue to fight for our freedoms and safety to this day.
Words will never be enough! Thank you.

Past Results:
(compare to 9.11.17) (compare to 9.11.16) or (compare to 9.11.15) or (compare to 9.11.14) or (compare to 9.11.13) or  (compare to 9.11.12) or (compare to 9.11.11) or  (compare to 9.11.10) or (compare to 9.11.09)


Quote:
"Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children."
-President George W. Bush, November 11, 2001

Photos: