Category: Uncategorized

A last reminder here guys. We will be ordering t-shirts and hoodies at the end of the week. They should take about a week or so to get. If you want either please make sure you sign-up for one. Sign-up is right about the whiteboard in the front lobby. Below are the logos. Hoodie Front Hoodie Back T-shirt Front T-shirt Back – Jade

WOD: Every-minute-on-the-minute: Perform 3 Barbell Squat Clean Thrusters for 10 minutes “Peralta”- Total Meters:Row 60 secondsRest 60 secondsRow 60 secondsRest 50 secondsRow 60 secondsRest 40 secondsRow 60 secondsRest 30 secondsRow 60 secondsRest 20 secondsRow 60 secondsRest 10 secondsRow 60 secondsRest 20 secondsRow 60 secondsRest 30 secondsRow 60 secondsRest 40 secondsRow 60 secondsRest 50 secondsRow 60 seconds Post results/thoughts to comments Great work today everybody. Nice job tying together the squat cleans and the thrusters into a uniform movement. In addition thanks for those of you who were patient with us today. We don’t have a ton of rowers, but this is a great workout that I wanted to see a lot of you guys do. Thanks for sticking around and running two heats. We’ll be a little short on photos the next few days as the camera got knocked onto the ground, we’ll be…

WOD: “Kelly”- 5 rounds AQAP:400m Run30 Box Jumps 24/1830 Wall Balls 20/14 Post results/thoughts to comments Great turn out for today’s 8 AM class. The workout “Kelly” got 11 athletes off and running followed by box jumps and wall balls. A couple people added some challenge by moving from the 8lb ball to the 14lb ball. Never easy to make that commitment, but always rewarding when it’s done. The 9:15 AM class was small but a powerful group resulting in some movement on the leader-board. Congrats to Erik for taking 7 minutes off his earlier “Kelly” time, and to Del and Dave for now being in the top 5. Also, kudos to Julia for doing the WOD Rx’d, and to Jesse for her awesome time. Both now have a place in the CVCF top 5 “Kelly” women! Out for a lap Ed working…

WOD: Clean Pulls: 5-5-5-5-5 “Island Number Ten”- 3 rounds AQAP:5 Kettlebell Turkish Get-up Left 53/355 Kettlebell Turkish Get-up Right 53/3510 Burpee Pull-ups Post results/thoughts to comments We got everybody’s favorite out today, the turkish get-up. Definitely a tough movement, but a great one for you to all work on none the less. You guys did a great job on the clean pulls, something we don’t do very often but you were all definitely getting the hang of it. Great job. If I don’t see you tomorrow have a great weekend. Cheers. Berne, Nancy, and Ian working through some get-ups Phil with a big shrug on his clean pull Ann with here first ever Turkish Get-up – Jade

WOD: Overhead Squat: 5-3-3-2-1-1-1 “Helen’s Big Sister”- 3 rounds AQAP:800m Run21 Kettlebell Swings 70/5312 Chest-to-bar Pull-ups Post results/thoughts to comments We had a gorgeous day today, couldn’t have been a better day to run. I think for many of you, including myself, it is taking a little to get your running legs back, but they will come. Great work on the overhead squats today guys. There were so many PR’s and it was awesome to see so many of you get the big weight overhead and really commit to the squat. Keep it up. See you tomorrow. Cheers. Jon in the zone We had a BIG class at 5:45 Cindy working through her kettlebell swings – Jade