11.10.23

"CHAD"

For time:

1000 Step Ups

 (35/45# to a 20/24" box)

 Chad1000X (1000 step ups for time) will honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. 

Our goal is to raise money ($10 a person or more) to honor Chad’s life and legacy and to raise awareness for suicide prevention. All proceeds go to The Step Up Foundation. The Step Up Foundation raises funds to support programs dedicated to the research and treatment of combat-related injuries while honoring “our veterans and their invisible wounds.”

It's not about the time it takes to complete 1000 step ups, or the weight you use or the box height, it's about supporting our veterans who have invisible wounds and giving back to our community. 

A $10 Donation will allow you to be entered into a raffle to win a GO RUCK SACK, we will have event t-shirts and patches too!

Coaches Notes:

Bring a backpack to use for this workout and we can fill it with the appropriate weight for you. Other scaling can come in terms of a reduction of height on the box and or volume of step ups. 

Quote: 

“The most important reason for going from one place to another is to see what's in between, and they took great pleasure in doing just that.” – Norton Juster

Girls on Girls

Good luck to our CFKoP ladies competing this weekend at Girls on Girls! 

Come out to cheer them on - Saturday 11/11 at CFKOP! 

Jamie & Danielle 

Dana H 

Leda & Jill H 

Aimee & Cate 

Kalyn

Upcoming Holiday Dates and Schedule

 

Check out our fall schedule and some cool community events we hope you can all join us for!

Friday 11/10 - CHAD 

Saturday 11/11- Girls on Girls 

Wednesday 11/22 - 10 K row - OPEN gym from 6 AM until 1 PM 

Thursday 11/23 - Closed Thanksgiving 

Friday 11/24 - NO 6 am or 6:30 PM classes 

Saturday/Sunday 12/2-12/3 - CFL1 at the gym - 9 AM Sat/Sun at the Lyons Den (555 W Beidler Rd, KoP) 

Friday 12/8 - Festivus - Holiday Party 5:30 PM

Sunday 12/24 - FREE Friends and Family 9:00 AM 

Monday 12/25 Closed Christmas 

Tuesday 12/26 - NO 6 am class 

Sunday 12/31 - FREE Friends and Family 9:00 AM 

Monday 1/1 - Closed New Years Day 

Saturday/Sunday 1/6-1/7 - CFL2 at the gym - 9 am Sat/Sun at the Lyons Den (555 W Beidler Rd, KoP)

11.9.23

TEST DAY - RECORD RESULTS

FIGHT GONE BAD 

In this workout you move from each of five stations after a minute for three rounds. 

This is a five-minute round from which a one-minute break is allowed before repeating. 

 The stations are: 

 1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) 

2. Sumo deadlift high-pull: 75/55 pounds (Reps) 

3. Box Jump: 20" (Reps) 

4. Push-press: 75/55 pounds (Reps) 

5. Row: calories (Calories) 

Rest 1:00

 The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. 

2021 Results:

CLICK HERE to compare to 2.22.21

CLICK HERE to compare to 5.5.21

CLICK HERE to compare to 8.7.21

CLICK HERE to compare to 11.8.21

2023 Results:

CLICK HERE to compare to 3.8.23

CLICK HERE to compare to 7.5.23

Community Notes:

Step up for a Cause! 

Friday in all classes and Saturday at Girls on Girls (all day)!

 Chad1000X (1000 step ups for time) is the workout we will run in honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. 

Our goal is to raise money ($10 a person or more) to honor Chad’s life and legacy and to raise awareness for suicide prevention. All proceeds go to The Step Up Foundation. The Step Up Foundation raises funds to support programs dedicated to the research and treatment of combat-related injuries while honoring “our veterans and their invisible wounds.”

It's not about the time it takes to complete 1000 step ups, or the weight you use or the box height, it's about supporting our veterans who have invisible wounds and giving back to our community. 

A $10 Donation will allow you to be entered into a raffle to win a GO RUCK SACK, we will have event t-shirts and patches too!

NO CLASS on Saturday 11/11 - We are hosting our "Girls on Girls" Competition. 

Quote: 

“Don’t judge each day by the harvest you reap, but by the seeds that you plant.” – Robert Louis Stevenson

11.8.23

TEST DAY - RECORD RESULTS

Push Jerk 2 RM

Test Day - Cash out:

For time:

50 Calories Air Bike

CLICK HERE to compare to 3.15.23

CLICK HERE to compare to 7.6.23

Community Notes:

Step up for a Cause! 

Friday in all classes and Saturday at Girls on Girls (all day)!

 Chad1000X (1000 step ups for time) is the workout we will run in honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. 

Our goal is to raise money ($10 a person or more) to honor Chad’s life and legacy and to raise awareness for suicide prevention. All proceeds go to The Step Up Foundation. The Step Up Foundation raises funds to support programs dedicated to the research and treatment of combat-related injuries while honoring “our veterans and their invisible wounds.”

It's not about the time it takes to complete 1000 step ups, or the weight you use or the box height, it's about supporting our veterans who have invisible wounds and giving back to our community. 

A $10 Donation will allow you to be entered into a raffle to win a GO RUCK SACK, we will have event t-shirts and patches too!

NO CLASS on Saturday 11/11 - We are hosting our "Girls on Girls" Competition. 

Quote: 

“The key to realizing a dream is to focus not on success but significance, and then even the small steps and little victories along your path will take on greater meaning.” – Oprah Winfrey

11.7.23

Take 15 Minutes to build to a HEAVY Deadlift!

then...

6 Rounds for time of:

9 Deadlifts (155/225)

100- Meter double KB Farmers Carry (53/70#)

Community Notes:

Step up for a Cause! 

Friday in all classes and Saturday at Girls on Girls (all day)!

 Chad1000X (1000 step ups for time) is the workout we will run in honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. 

Our goal is to raise money ($10 a person or more) to honor Chad’s life and legacy and to raise awareness for suicide prevention. All proceeds go to The Step Up Foundation. The Step Up Foundation raises funds to support programs dedicated to the research and treatment of combat-related injuries while honoring “our veterans and their invisible wounds.”

It's not about the time it takes to complete 1000 step ups, or the weight you use or the box height, it's about supporting our veterans who have invisible wounds and giving back to our community. 

A $10 Donation will allow you to be entered into a raffle to win a GO RUCK SACK, we will have event t-shirts and patches too!

NO CLASS on Saturday 11/11 - We are hosting our "Girls on Girls" Competition. 

Quote: 

“Whatever you do, or dream you can, begin it. Boldness has genius and power and magic in it.” – Johann Wolfgang von Goethe

11.6.23

AMRAP in 20 Minute:

4 Ring Muscle Ups

8 Handstand Push-ups

12 Power Snatch (65/95#)

Community Notes:

Step up for a Cause! 

Friday in all classes and Saturday at Girls on Girls (all day)!

 Chad1000X (1000 step ups for time) is the workout we will run in honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. 

Our goal is to raise money ($10 a person or more) to honor Chad’s life and legacy and to raise awareness for suicide prevention. All proceeds go to The Step Up Foundation. The Step Up Foundation raises funds to support programs dedicated to the research and treatment of combat-related injuries while honoring “our veterans and their invisible wounds.”

It's not about the time it takes to complete 1000 step ups, or the weight you use or the box height, it's about supporting our veterans who have invisible wounds and giving back to our community. 

A $10 Donation will allow you to be entered into a raffle to win a GO RUCK SACK, we will have event t-shirts and patches too!

NO CLASS on Saturday 11/11 - We are hosting our "Girls on Girls" Competition. 

To the STEP UP FOUNDATION!

Quote: 

“Do what you can, with what you have, where you are.” 

– Teddy Roosevelt

11.5.23

5 Rounds for time of: 

400-Meter run 

50 Double-unders 

15 Burpees

Quote: 

“If you can accomplish your dream alone, then you are not dreaming big enough.” 

– Scott Rigsby

11.4.23

For time: 

50-Calorie Bike 

50 Overhead Squats (65/95 lb) 

50 Alternating DB Snatches (35/50 lb)

Quote: 

“Nobody cares how much you know, until they know how much you care.” 

– Teddy Roosevelt

11.3.23

Bench Press

5-5-5-5-5

Weighted Pull-up

1-1-1-1-1

Quote: 

“Life is about being and becoming, not having and getting.” 

– Stephanie Seabrook Hedgepath

11.2.23

PARTNER TIME!

AMRAP 10 with a partner: 

8 Chest-to-bar pull-ups 

8 Wall-ball shots (20/30 lb) (9/10 ft)

 – Partners alternate full rounds. 

– One partner works at a time.

Rest 3:00

AMRAP 10 with a partner: 

8 Ring dips

16 Medball Cleans (20/30#)

 – Partners alternate full rounds. 

– One partner works at a time.

Quote: 

“What lies behind us and what lies before us are tiny matters compared to what lies within us.” 

– Ralph Waldo Emerson