Monthly Archives: January 2008

2-1-08 – Friday CFC WOD

January 31st, 2008 at 11:07 pm » Comments (4)

For time: 21-15-9 of Wall Ball Shots (m:16lb,f:12lb) Slam Balls (m:8lb,f:5lb) Burpees Post time to comments. more »

Saturday class cancelled.

January 31st, 2008 at 4:47 pm » Comments (0)

Sorry folks, but we have to cancel Saturday class again this coming weekend. We apologize for any inconvenience. Matt & Pam more »

1-31-08 – Thursday CFC WOD

January 30th, 2008 at 8:55 pm » Comments (9)

For time: 20 Overhead Squats (m:45lb,f:30lb), 1 Sit-up 19 Overhead Squats (same weight), 2 Sit-ups . to . 2 Overhead Squats (same weight), 19 Sit-ups 1 Overhead Squat (same weight), 20 Sit-ups Remember: On the OH Squats, keep ...more »

1-30-08 – Wednesday CFC Rest Day

January 29th, 2008 at 10:03 pm » Comments (0)

Rest. more »

1-29-08 – Tuesday CFC WOD

January 28th, 2008 at 9:17 pm » Comments (5)

3 rounds for time: Run 800 meters 10 x [5 Push-ups & 5 Box Jumps (24in)] Post time to comments. more »

1-28-07 – Monday CFC WOD

January 27th, 2008 at 9:38 pm » Comments (6)

"Fran" 21-15-9 reps for time of: Thrusters (m:95lb,f:65lb) Pull-ups Post time to comments. more »

1-26-08 – Saturday CFC WOD

January 26th, 2008 at 9:00 am » Comments (2)

4 stations. Max reps at each station for 1 minute. At then end of the minute, rotate to the next station without rest (you have to move to the next station ...more »

1-25-08 – Friday CFC WOD

January 24th, 2008 at 9:27 pm » Comments (6)

"Helen" Three rounds for time: Run 400 meters 21 KB or DB Swings (m:55lb,f:35lb) 12 Pull-ups Post time to comments. more »

1-24-08 – Thursday CFC WOD

January 23rd, 2008 at 9:17 pm » Comments (7)

As many rounds in 20 minutes as you can of: 5 Shoulder Press (.5xBW) 10 Squats (same weight--set it down on your shoulders after last shoulder press rep) 15 Pull-ups Post number of rounds ...more »

1-23-08 – Wednesday CFC Rest Day

January 22nd, 2008 at 9:00 pm » Comments (0)

Rest up. It's been a tough couple days. more »

1-22-08 – Tuesday CFC WOD

January 21st, 2008 at 9:34 pm » Comments (6)

"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Post time to comments. more »

New CFC Athletes!

January 21st, 2008 at 9:23 pm » Comments (0)

Congratulations to Tim and Lisa, who have both completed their New Athlete 1-On-1's. We look forward to seeing you both at class! more »

1-21-08 – Monday CFC WOD

January 20th, 2008 at 9:41 pm » Comments (5)

10-9-8-7-6-5-4-3-2-1 of: Deadlift (1.5xbodyweight) Push-ups (feet elevated 20 inches) DB Hang Cleans (.5xbodyweight) Post time to comments. more »

ACAF Weapons Seminar

January 20th, 2008 at 4:51 pm » Comments (0)

The ACAF Weapons Seminar this past Saturday was a great time. Thanks to all who attended and special thanks to Master Jim Mahan for coming to town and instructing! Congratulations to ...more »

This Saturday class cancelled.

January 17th, 2008 at 8:58 pm » Comments (0)

Due to the American Combat Arts Weapons Seminar this Saturday, the Saturday CrossFit class is cancelled. The Saturday class will resume again next week. We apologize for any inconvenience. more »