12.17.22

 For time: 

5 Ring Muscle Ups 

5 Bear Complex (65/95#) 

4 Muscle Ups 

4 Bear Complex (65/95#) 

 3 Muscle Ups 

3 Bear Complex (65/95#) 

 2 Muscle Ups 

2 Bear Complex (65/95#) 

 1 Muscle Up 

1 Bear Complex (65/95#) 

 The Bear Complex: 

1. Power Clean 

2. Front Squat 

3. Push-Press 

4. Back Squat 

5. Push-Press 

(this is done in sequence without putting the barbell down)

Advent Day 17:

Heaviest Weighted Plank :30 seconds

Heaviest Weighted Plank 1:00 seconds

Quote: 

"Yesterday’s mistakes cannot affect today’s possibilities unless you dwell on them." 

 - Benjamin Lotter.

12.16.22

AMRAP 20 with a partner: 

Partner 1: 250/300-m row 

Partner 2: 12 hang power snatches (75/115 lb) 

– Partners rotate after the row and snatches are completed. 

– Partners perform 5 synchronized bar-facing burpees before rotating.

Advent Day 16:

Longest Wall Sit (M/F)

Quote: 

"Life keeps throwing me stones. And I keep finding the diamonds." 

 - Ana Claudia Antunes.

12.15.22

For time

21-18-15-12-9 reps of: 

GHD Sit-ups 

Pull-ups 

Shuttle runs – 1 shuttle run = 20 ft

Advent Day 15:

Turkish Get-up - Max Load (M/F)

Turkish Get-up - Odd object (M/F)

Quote: 

"There will be obstacles. There will be doubters. There will be mistakes. But with hard work, there are no limits."  - Michael Phelps.

12.14.22

For time:

20 Calories Air Bike

20 Clean and Jerks (105/155#)

20 Bar Muscle Ups

20 Calories Air Bike

Advent Day 14:

Max Bar Muscle Ups in one set (M/F)

Quote:

"Courage is one step ahead of fear." 

 - Coleman Young.

12.13.22

TEST DAY - RECORD RESULTS 

2 RM Front Squat 

Cash out: 

Timed 800 Meter Run 

CLICK HERE to compare to 4.18.22

CLICK HERE to compare to 8.4.22

Advent Day 13:

Fastest 800 M Run (M/F)

Heaviest 2 RM Front Squat (M/F)

Quote: 

 "Strength and growth come only through continuous effort and struggle." 

 - Napoleon Hill.

12.12.22

"Burpees & Kettlebell Swings" 

This workout runs every minute on the minute for 30 minutes. Start with one rep of each movement on the first minute, then add one rep every minute thereafter. 

Example: 

Minute One: 1 Burpee, 1 KBS 

Minute Two: 2 Burpees, 2 KBS 

Minute Three: 3 Burpees, 3 KBS 

        Minute Four: 4 Burpees, 4 KBS etc ... 

Continue as long as you can adding one rep to each movement until you "miss" - until you can no longer complete all the reps within one minute. At that point you re-start on the next minute, beginning at one rep  of a Burpee and one rep of a KBS and adding up again. 

Your total number of reps is your final score for this WOD.

(Ladies 53#/ Gentlemen 70#)

Advent Day 12:

Max distance Handstand Walk 

Quote: 

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

12.11.22

CARDIO SUNDAY!

For time

 50-40-30-20-10:

Calories Row

Calories Bike

Calories Ski

Every 2 Minutes complete 5 Box Jump Overs (20/24")

Advent Day 11: 

Max Calories C2 Bike in 2:00 

Quote:

Kind people are brave people. Brave is not something you should wait to feel. Brave is a decision. It is a decision that compassion is more important than fear, than fitting in, than following the crowd. 

-Glennon Doyle

12.10.22

 Fight Gone Worse

Complete Five 1:00 Minute Rounds of:

Row - calories

Burpee -reps

Ski Erg - calories

Wallball (14/20 to 9/10ft) - reps

Air Bike - calories

After the first round rest 1:00

After the second round rest 2:00

After the third round rest 3:00

After the fourth round rest 4:00

Advent Day 10:

Max reps Sandbag over the shoulder with a partner in 5:00 Minutes.

You choose the load....

Quote:

"My interest is in finding my own way."

-Eva Hesse

12.9.22

 5 Rounds for time of:

15 Barbell Lunges (95/135#)

75 Double Unders

Advent Day 9:

Max Peg Board Ascents M/F

...(beat Mike Mit. get $100)

Community Notes:

Festivus, our Holiday Party is tonight, there will be NO 5:30 PM class so we can set up for the party!

Everyone is welcome, bring some drinks, a dish to share and white elephant gift. 

Quote:

“The world is more malleable than you think, and it's waiting for you to hammer it into shape.” — Bono

12.8.22

Every 5 minutes for 25 minutes: 

12 Toes to Bar 

24 Deadlifts (75/115#)

24 Back Squats (75/115#) 

12 Chest to Bar Pull Ups 

Record  slowest round

Advent Day 8:

Max KB Hold (2 x 53/70 lb KB)

...hold the Kettlebells at your side

Quote:

“Whenever you see darkness, there is extraordinary opportunity for the light to burn brighter.” — Bono

Festivus

 

 Festivus -is our annual HOLIDAY PARTY on FRIDAY 12/9 at 5:30PM!

JOIN US!

On 12/9 the last class will be at 4:30PM, there will be NO 5:30 PM Class.

Who is welcome at Festivus? 

EVERYONE (who is a member of CFKoP)! 

When should I arrive? 

 About 5:00/5:30 ish PM...and the WOD will commence closer to 6:00PM.

Remember there is A LOT of traffic around the gym because of the road closure on 202. 

What should I bring? 

A FUN, unique white elephant gift under or about $5.00/$10.00 and a dish to eat AND drinks to share.

 What should I wear? 

 A "festive" holiday sweater or something like it...we value creativity.

What should I expect? 

FUN, FRIENDS, COMMUNITY...AND...FEATS OF STRENGTH.
 You can also air your grievances and get your picture by the aluminum pole! We will provide a catered meal and some drinks. The WOD will be a team workout--your team will consist of a random selection of athletes

 Is it really worth coming? 

YES