Hey all,

With the move into the new location complete (though we still have a few projects to get done), we are happy to announce an expanded training schedule.

Effective May 5th, the following schedule will be in effect:

CFC Kids

Afternoons

Mondays and Fridays at 4:45 p.m. (45 minute class). Parents, please drop the kids off no later 4:40 p.m. and please pick them up by 5:45 p.m. If you need to make other pickup time arrangements with us, please let us know.

CrossFit Class

Mornings

Monday, Tuesday, Thursday and Friday from 5:30 a.m. to 8:30 a.m. This time slot will be open gym format like the evenings (not open as in you can do your own thing…you still do the workout of the day) Show up any time between 5:30 and 7:45 a.m.

Evenings

Monday through Friday from 4:00 p.m. to 7:00 p.m. Open gym format as it has always been, show up any time between 4:00 and 6:15 p.m. For those of you that drive a ways to get to us, if 6:15 is a little difficult for you, please let us know and we’ll work with you on that no problem.

Saturday

Stays the same, 9:00 a.m. to 10:00 a.m. Remember this workout is free to all.

Champions Combat Arts Martial Arts Class

Evenings

Tuesdays and Thursdays from 7:00 p.m. to 8:00 p.m.

If you have any questions about the schedule changes, please don’t hesitate to contact us.

Matt & Pam

Monday’s CFC Kids WOD

Perfect “Angie” Jr.

4 rounds of:

10 pull-ups
10 push-ups
10 sit-ups
10 squats 

This month we are really emphasizing form and correct technique.  Speed means nothing if the movements are done incorrectly.  Conversely, too much emphasis on form over speed also deprives us of benefits to our cardio from the movements.  The first half of this month we’ll be working on the technique over speed.  The latter half of the month we’ll put these focused sessions to the test and combine speed with technique. 

Friday’s CFC Kids WOD

15 Shoulder Press
15 Elevated Push-Ups
15 Push Press
15 Elevated Push-Ups
15 Thrusters
15 Elevated Push-Ups

1 min. at each station
1 min. rest between stations

plank hold
wall sits
mountain climbers
jumping jacks
bear crawl
box steps - 18″ box
scissor kicks
push-ups

Broad Jump 15 M
15 Push ups (box push ups okay)
Broad Jump 15 M
15 Squats
Broad Jump 15 M
15 Push ups (box push ups okay)
Broad Jump 15 M
15 Squats

Weighted Front Squat/ Sit-Up ladder

20    /    2
18     /    4
16     /    6
…      /    …
4      /    18
2      /    20

Weighted front squat - use a kettlebell or dumbell for the weight, hold weight up high and tight to the chest and squat in a controlled motion down and back up.

3 rounds of:

run 400 m
21 KB Swings
15 DB Rows

After the workout we worked on facial flexibility.  It was tough.  Jr. worked on smiling…he has it down perfect!

3 rounds of:

25 Squat jumps
15 Roll-up Squats

For added fun and in honor of this being a leap year the crew did 2 laps around the backyard of broad jumps.  Then, just for the heck of it, they did a lap of crabwalk. 

Excellent job, everyone!

3 min. of random Burpee bits:

push-ups
frog jumps
squat thrusts
and mountain climbers just for added fun

1 min. rest (except for Thomas who ran 200 m)

2 min. of random Burpee bits

1 min. rest (again, except for Thomas who ran 200 m)

1 rep up to 8 reps back down to 1 rep of:

Squats
Sit-ups
Push-ups
Slam balls

Done round-robin style.