5.17.22

For time:

9 Back Squats (155/225#)

50 ft Handstand Walk

400 Meter Run

15 Back Squats (155/225#)

50 ft Handstand Walk

400 Meter Run

21 Back Squats (155/225#)

50 ft Handstand Walk

400 Meter Run

Quote: 

One day or day one. You decide. 

-Unknown

5.16.22

TEST DAY- RECORD RESULTS

"Baseline X 3"

500 Meter Row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

CLICK HERE to compare to 1.3.22

Quote: 

To improve is to change; to be perfect is to change often. 

-Winston Churchill

5.15.22

 6 Rounds for total reps:

1 minute of rowing

1 minute of burpees

1 minute of double unders

1 minute of rest

Quote:

“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” —Oprah Winfrey

5.14.22

 Squat Clean 

1-1-1-1-1-1-1

AMRAP in 7 Minutes:

7/10 Cal Ski Erg

7 Squat Cleans (@60% of your 1 RM)

Quote:

“He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.” —Epictetus

5.13.22

 5 Rounds for time of:

25 ft Overhead Walking Lunge (75/115#)

25 Double Unders

10 Hand Release Push-ups

25 Double Unders

25 ft Front Rack Walking Lunge (75/115#)

Quote:

“When eating fruit, remember the one who planted the tree.” —Vietnamese Proverb

5.12.22

TEST DAY - RECORD RESULTS

"Nicole"

AMRAP in 20 Minutes:

400 Meter Run 

Max Pull-ups 

CLICK HERE to compare to 1.31.22

Community Notes:

Join us tomorrow, Thursday at 5:30 PM for a Handstand Walking Clinic with Aimee

Quote:

“Gratitude is a quality similar to electricity: It must be produced and discharged and used up in order to exist at all.” —William Faulkner

5.11.22

 TEST DAY - RECORD RESULTS

5 RM Deadlift 

Cash out:

MAX Calories Air Bike  or C2 Bike in 10 Minutes

CLICK HERE to compare to 1.19.22

Quote: 

“When you are grateful, fear disappears and abundance appears.” 

—Anthony Robbins

5.10.22

For time: 

400/500-m row 

25 shoulder presses (75/115 lb) 

400/500-m row 

15 shoulder presses 

400/500-m row 

10 shoulder presses 

400/500-m row 

The twist– Each time the athlete breaks a set of shoulder presses they must immediately row 100 m.

Community Notes:

Join us Thursday at 5:30 PM for a Handstand Walking Clinic with Aimee

Quote

“A thankful heart is not only the greatest virtue, but the parent of all the other virtues.” —Cicero

NEW CLASS ALERT

Sundays beginning on June 12th we will be offering a lifting class for those who love weights! This class will occur at 10 AM on Sunday and will last one hour in duration. Taylor will be coaching this class of lifting magic to better your technique to lift BIG weights! Counts as a class with the current monthly membership rates.

Welcome Movement 4 Wellness

 

Join us in welcoming Ernesto from Movement 4 Wellness 

Movement for Wellness = Physical Therapy Done Right 

"They help active adults, lifters, and athletes resolve pain and help them get back to the workouts and sports they enjoy without medication, surgery, or stopping the activities they love."

Ernesto Mendez will be joining the CFKOP on a bi-weekly (as needed) basis; Some of you may have met him a few weeks ago at the box or at Super Total. His next time at CFKOP will be on Tuesday 5/24 starting at 2:00 PM.

CLICK HERE to check out his website or use the QR Code to sign up today. 

 Email for more information =  info@movementwellness.com 

5.9.22

For time:

 50 Wallballs (14/20 to 9/10 ft)

8 Ring Muscle Ups

40 Wallballs (14/20 to 9/10 ft)

6 Ring Muscle Ups

30 Wallballs (14/20 to 9/10 ft)

4 Ring Muscle Ups

20 Wallballs (14/20 to 9/10 ft)

2 Ring Muscle Ups

Community Notes:

Join us for a Handstand Walking Skill Clinic on 5/12 at 5:30 PM with Aimee ($25 open to members or non members) 

Taylor is starting another 4 week Ladies lifting program on 5/17 (at 6 PM, runs for 4 weeks Tues/Thurs)

Memorial Day 5/30 The workout "Murph" will be held at the box - 10 AM and at 11:30 at the Lyons Den, we will host a BBQ, hot air balloon rides, games and a going away party for Kyle.

 CrossFit Kids Sat 10:15 AM dates, 5/14, 5/21, 6/11, 6/18. 6/25, 7/9. 7/16, 7/23 

Quote:

“This a wonderful day. I’ve never seen this one before.” —Maya Angelou