Saturday, February 2
WOD Teams of 3 complete 10k Row for time *Switch every 250m
Read More »Frequent WOD Club: January 2013
In the month of January, we saw 21 new athletes join CFTC in On Ramp and our main classes were a lot busier! We had a lot of athletes step up their game and the frequency that they attended classes. This month, we have a 5-way tie between the most number[…]
Read More »February’s Member of the Month: Danny Yttredahl
Each month, we choose a member who has come a long way in either mind or body, or both! This month, it was not hard for us to choose. Danny Yttredahl has made huge improvements since he and his wife, Jess, joined back in September. His strength and endurance have[…]
Read More »Friday, February 1
Announcements Today is the start of the February Paleo Challenge! Please plan on coming to class today if you are participating, so you can do your benchmark WOD, measurements and weigh-ins. Please ensure that you let Ashley know your benchmark WOD time and scaling. 28 days of STRICT paleo[…]
Read More »Thursday, January 31
Strength Power Snatch WOD “Yeah Buddy!” 5RFT 5 Power Snatch (115, 75) 10 Front Squats (115, 75) 15 Pullups 400m Run
Read More »Announcements!
1. Starting Saturday, Feb. 2 the main class will be switched to 9:00am. Open gym will remain at 10:00am. 2. No CF Kids on Thursday – this week only! 3. Registration for our in house throw down in CLOSED! We had to make some changes with added people, but teams[…]
Read More »Wednesday, January 30
Strength Bench Press 3-3-3-3-3 WOD AMRAP 12 10 Hand Release Push-ups 10 Box Jumps (24, 20) 10 Push Press (95, 65) 30 DUs
Read More »Tuesday, January 29 – CrossFit Kids
Warm-Up 3 Rounds 0:20 Jumping Jacks 0:10 T-Hold (Left) 0:10 T-Hold (Right) Skill Bear Crawl/Crab Crawl Relay WOD “Little Helen” 3-5 Rounds 50m Run 10 KBS 5 Pullups GAME! CrossFit Baseball
Read More »Monday, January 28
Strength: 5 sets of the following, building 1 Push Press, 1 Push Jerk, 1 Split Jerk WOD “A morning without coffee” For Time 600m Run 100 DUs 50 Box Jumps (24, 20) 2 Rope Climbs 40 Wall Balls (20, 14) 500m Row 30 Walking Lunges (45, 25 400m Run 2[…]
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