12/26/14

Posted on December 25, 2025 by pat.burke

Only 9 and 10:15 classes today!

So get your buns in here early and get your WOD on. Then continue enjoying your holiday food and drink with little to no guilt.

Rusty, Shirley and their families enjoying some fun fitness outside of the gym. (L to R: Frankie, Shirley, Adam, Rusty, Hunter & Cameron)

Workout of the Day
WORKOUT
3 Rounds NFT
3/3 TGU
10/10 KB Pushpress
10 Goblet squats

Tabata mashup
SDHP
Burpees over bar

L3 - 75/55
L2 - 65/45

Extra Credit:
10 minutes of foam rolling or stretching.

Post your scores to the whiteboard.

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Current ye@r *

1/13/14

Workout of the Day
A. AMRAP 20:
10 Sandbag man-makers
15 Box jumps, 24/20
Row 200 meters

L3 - 90/75
L2 - 75/60
L1 - 60/45

Man-maker = Burpee on sandbag, power clean, front squat, push press. Can also be a burpee + squat clean thruster.

Post your scores to the Whiteboard.

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WOD Workout Archive »

1/12/15

**CF1 Class times**
M/W – 6:45 am, 12:15 pm, 4:00 pm, 6:30 pm
Fri - 6:45 am, 12:15 pm, 4:00 pm, 5:15 pm
Saturday – 10:15 am

Workout of the Day
Skill - Deadlift, 5 sets of 1, working up to a heavy single (Please post your deadlift score in the Whiteboard feature!!! Recording your progress is essential.)

WOD
30-20-10 reps for time:
Ball slams
Pushups
Situps

Post your scores to the Whiteboard.

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CF1 Workout Archive »

1/12/15 - Day1

Workout of the Day
1. Clean and jerk, 5×1 @ 85%. Level load across all sets. Target 5kg increase each week.

2. Box squat, 4×3 @ 75% (of 1RM Back squat). Level load across all sets. Target 5kg increase each week.

3. Stiff legged deadlift, 3×8 @ 60% (of 1RM deadlift). Level load across all sets. Target 5kg increase each week.

Post your scores to the Whiteboard.

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Strength Workout Archive »

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