WORKOUT OF THE DAY
14.1

#TBT – 14.1 is 11.1:

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lb / 55lb)

CF WHITEBOARD

Athletes:

You’ll notice a new feature in our daily WOD posts: the “Whiteboard” button on the right hand side (shown here as an example). Whiteboard is an easy-to-use tool to record and track your WOD scores.  After you WOD, just click the “Whiteboard” button, click the plus sign in the top right corner, and fill out your results for that day’s workout.

When you create an account, your profile will also be added to the Members section of our website. All your the WOD results you enter each day will be stored here, and you can also add workouts you do outside of class, or even outdoor activities like hikes or rock climbing.

This is a great tool to help you chart your PR history and set goals, so we encourage all of you to be diligent about posting your results!

February 27

Skill work:
Double-under practice

Conditioning:
3 Rounds, in teams of two:
Partner 1 Rows 500m while Partner 2 performs 25 push-ups, then switch

TEST DAY: BACKSQUAT

Strength:
20 minutes to establish 1RM backsquat

Conditioning:
10 minute EMOTM:
12 Burpees
5 Air Squats

Split Jerk PRs!

Awesome job today on split jerks, you guys killed it. Congrats to everyone who PR’d!

6:00AM
Jake – 225#
Rob – 155#
Sara – 95#
Eric – 105#
Ashtan – 165# PR!

6:00PM
Christine – 140# PR!
Larry – 165# PR!
Ricky – 155#
Paul – 135#
Nicole – 75#
Hilary – 125# PR!

7:00PM
Jessi – 145# PR!
Stuart – 125# PR!
Amanda – 135# PR!

TEST DAY: SPLIT JERK

Strength:
Split Jerk: 20 minutes to establish a 1R max

Conditioning:
10 minute AMRAP:
5 Cleans & jerk (155/105)
10 Push-ups
15 Air squats

BENCHMARK: “ANNIE”

Skill work:
Double-unders

Conditioning:
“Annie”
50-40-30-20-10
Double-unders
Sit-ups

Then,
For time:
1000m Row

TEST DAY: CLEAN

Strength:
15-20 minutes to establish 1R clean max

Conditioning:
10 minute EMOTM:
1 Power clean (75-80% of new 1RM clean max)
3 Front squats

Opening Day!

Opening day was a huge success! We had over 22 people join for the the inaugural WOD at 11:00am, who helped us break in the rig and the wallballs. Later in the afternoon, we had a whopping 16 newcomers join for our very first free intro class, many of whom we’re looking forward to seeing this week for Foundations!

A big thanks to everyone who braved the rain to come out – it was great to have the support of so many familiar and new faces! Don’t forget to purchase your membership this week for 50% off your first month!

Hierarchy 1

Thanks to everyone who came by the gym yesterday to help set up equipment! Still plenty of work to do before Saturday’s Open House, but we made enough progress to complete the very first CFH workout. Harris Teeter will be relieved when the door mats
arrive…

Strength:
10 minute EMOTM:
2 cleans (185/115)

Conditioning:
20 minute EMOTM:
Odd minutes – 6 Hang Cleans (155/105)
Even minutes – 12 Wallballs (20/14)

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