10.30.22

CARDIO SUNDAY!

3 Rounds for time:

300 M Run

:30 seconds rest

200 M Run

:30 seconds rest

100 M Run 

:30 rest

Lifting

12 Minute to build to heavy power clean

Every :90 x 8

1 power clean 1 full clean

Quote: 

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do, so throw off the bowlines, sail away from safe harbour, catch the trade winds in your sails. Explore, dream, discover.” – Mark Twain

10.29.22

WOLVERINE 

 6 Rounds for time of: 

 10 Clean and Jerks 135#/95# 

 20 Pull-ups 

 100 Sit-ups 

 1 Lyons Loop Run (approx 600M) 

 or the... 

 THE WOLVERINE CUB: 

 4 Rounds for time of: 

 10 Clean and Jerks 95#/65# 

 20 Pull-ups 

 50 Sit-ups 

 400M Run

or...

GRAB A PARTNER and complete the work together!

Community Notes:

Join us TODAY for our Annual Halloween Bash and house workout, the WOLVERINE at 9 AM! 

Take on our "House WOD" Wolverine, Partner Wolverine or the Wolverine Club. FESTIVITIES will begin at 9:00 AM. Wear your costume to the WOD! 

CF Kids "Halloween WOD" to follow at 10:15 AM

Quote: 

“We must have perseverance and above all confidence in ourselves. We must believe that we are gifted for something and that this thing must be attained.” – Marie Curie

10.28.22

5 rounds, each for time, of: 

Row 750 meters 

Rest 3 minutes 

Score is the interval time for each row!

Quote: 

 “It’s important to take the initiative. We cannot wait around for anyone else to come and do it.” – Malala Yousafzai

10.27.22

Sumodeadlift 

5-5-3-3-1-1-1

Cash out:

30 Burpees to a Target (8ft/10ft)

Community Notes:

Friday is our last 'Bring a friend for FREE" Day in October (10/28)- Make sure to grab a friend and come to any class!!

Saturday 10/29 at 9 AM is our house WOD the "WOLVERINE" Come in costume and be ready for a 

"Super, Sit-up, Spooky, Seasonal" workout!

Quote: 

“Most of the things worth doing in the world had been declared impossible before they were done.”

 – Louis D. Brandeis

10.26.22

 TEST DAY - RECORD RESULTS

"Fran" 

21-15-9 reps for time:

Thrusters (65/95#)

Pull-ups

Rest 5:00 

Build to a HEAVY 10 RM Thruster

(record total load)

CLICK HERE to compare to 2.18.22

CLICK HERE to compare to 6.28.22

Community Notes:

Tomorrow is our last 'Bring a friend for FREE" Day in October (10/28)- Make sure to grab a friend and come to any class!!

Saturday 10/29 at 9 AM is our house WOD the "WOLVERINE" Come in costume and be ready for a 

"Super Sit-up Spooky" Wod!

Quote: 

“Too many of us are not living our dreams because we are living our fears.” – Les Brown

10.25.22

AMRAP in 20 Minutes:

50 Double Unders

400 Meter Run

30 Dumbbell Snatch (35/50#)

20 Pistols (alternating)

10 Dumbbell Burpee Step Over (35/50#) (20/24")

(*use a single Dumbbell for the Snatch and DB Burpee Box Step Over)

Quote: 

“I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” – Leonardo da Vinci

10.24.22

TEST DAY- RECORD RESULTS

"Gwen" 

 Clean and Jerk 

15-12-9 reps 

'Touch and go' at floor only. 

Even a re-grip off the floor is a foul. 

No dumping. Use the same load for each set. 

Rest as needed between sets.

Score will be the total load used.

CLICK HERE to compare to 2.3.22

CLICK HERE to compare to 6.13.22

CLICK HERE to compare to 2019 results

Cash out:

3 Rounds for skill...

1:00 Sandbag carry

1:00 Sandbag ground to Over the Shoulder

1:00 Toe to Bar

Quote: 

“In my experience, there is only one motivation, and that is desire. No reasons or principle contain it or stand against it.” – Jane Smiley

10.23.22

CARDIO SUNDAY!!!

For time:

50/60 Calorie Row

30 Lateral Burpees over Rower

50/60 Calorie Row

30 Lateral Burpees over Rower

50/60 Calorie Row

Quote: 

“The place between your comfort zone and your dream is where life takes place.” – Helen Keller

10.22.22

For time:

1000 Meter Row

then...

21-15-9

Chest to Bar Pull-ups

Push Jerk (75/115#)

then...

1000 Meter Row

Quote: 

“Everything you’ve ever wanted is on the other side of fear.” – George Addair

10.21.22

3 Rounds for time of:

25/35 Calories Air Bike

1:00 L-sit Hold

35 Wall-balls (20/30# to 9/10ft)

Quote: 

“There is no chance, no destiny, no fate tha

t can hinder or control the firm resolve of a determined soul.” – Ella Wheeler Wilcox

10.20.22

Bench Press

3-3-3-3-3

Cash out:

12-9-6 reps for time of: 

Toes to Bar

Dumbbell Bench Press (35/50#)

Quote: 

Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no help at all.” – Dale Carnegie