YOGA TONIGHT @ 7:30PM!

Strength
Front Squat (5×2)

Gymnastics
Ring Dips (3x max reps)

WOD
Metcon (Time)
4x400M Run (rest as needed)
log fastest lap

Gymnastics
Handstand Push-ups (15min skills work / log max unbroken reps)

WOD
Metcon (Time)
5 Rounds
10 Push Press (115/75 – no rack)
10 Box Jumps (30/24)
10 Pullups

time cap – 20min

Yesterday’s 50 push-up Bonus helped us see where everyone was with their push-up form. We will be working more on push-up technique and skill transfer very soon. 

Skills/Strength
depending on skill level
A: Power Clean skill and drill
B: Power Clean 5×2

WOD
break into multiple heats as needed
AMRAP 8 Minutes 
2 Power Clean (80% of 2RM from Strength)
5 Burpees

Bonus
800M Run or 1000M Row

Olympic Weightlifting 7:30PM
Limited to 10 athletes. Reserve your spot on Wodify. Check Wodify for programming.

The Olympic Weightlifting class has been a huge hit! Every class has been full and the Saturday morning group has grown from 4-5 to nearly 20 athletes! This week’s Oly classes will be Tuesday and Saturday, with Thursday night being Deep Stretch Yoga @ 7:30PM.

ATTENTION! We will be finishing importing all member billing data from our old system into Wodify this week. If you have any billing information to update (address, card number, etc), please let us know! Once updated, you’ll be able to monitor and update your membership status from home or your mobile device.

Video
MobilityWOD: Overhead Squat / Snatch Prep

Skills / Strength
Depending on skill level
A: Overhead Squats – skill and drill
B: Overhead Squats – 5×3

WOD
AMRAP 12 Minutes
12 Wallballs
24 Abmat Situps

Bonus
50 Pushups (Time)

Video
Burgener Warm-up 

WOD – 9:30AM/10:30AM 
Complete in any order. For time.
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb (15/12)
50 Box jump (24/20)
25 Overhead squats (65/35)
25 L-pull-ups
50 Sit-ups

CFHQ WOD from 4/30/2013

Bonus
100M Partner Carry

Olympic Weightlifting – 8AM
Check Wodify for programming. No class limit on Saturday mornings!

Tired of using old, plain, boring lacrosse balls to work out your various mobility glitches? UPGRADE to a sweet new official CFH mobility ball. They’re pretty much just like the balls you’re already using, but these balls have our awesome new logo etched into them.  

These balls are NCAA/NFHS approved, legit lacrosse balls. Not some cheap knock-off balls! We have balls of all colors! If you want to take home one of our balls, bring a five spot to the gym!

WOD
1000M Run
50 Russian Twist (2for1)
800M Run
40 Air Squats
400M Run
30 Toes 2 Bar
200M Run

We’re doing our best to make the new gym a great place to be! We made some progress today with the arrival of our sweet new lockers! There will be 14 large lockers in each of the locker rooms, for members to use during class times. More info later!