12/29
Team DT meets Karen
in teams of two, complete the following each:
5 rounds of:
– 12 deadlifts 155/105
– 9 hang power cleans 155/105
– 6 push jerks 155/105
– 30 wall ball 20/14
Category: General
12/28
12/28
Elizabeth
21-15-9
– Cleans 135/95
– ring dips
12/27
12/27
Annie
50-40-30-20-10
– double unders
– sit ups
Holiday hours/Open House announcement
We are back to our regular hours starting first thing tomorrow morning (12/27) for the rest of the week! The only changes are as follows:
12/31 – 5:15, 6:30, 9:30, 1:00, 3:00
1/1 – CLOSED
After that, we’re back to normal. New Foundations classes start up on the 7th, so get signed up soon!
Also, if you haven’t heard, we are hosting our 1-year anniversary open house party this Saturday, the 29th at 1pm. Here is a link to the Facebook event:
12/26
12/26
Cindy
20 minute AMRAP of:
– 5 pull ups
– 10 push ups
– 15 squats
New trainer bios!
Check out the new trainer bios! Enjoy your day with family and we will see you back at the box tomorrow!
12/25
12/25
Your task today is to open all of your presents from the low squat position! Hopefully you don’t get a ton of presents….
Christmas Eve
12/24
12 Days of Christmas CFD Style
1 KB snatch 55/35
2 K2E
3 burpees
4 squats
5 gooollldennnn kb swings 55/35
6 goblet squats
7 hand release push ups
8 sit ups
9 box jumps 24/20
10 slam ball
11 wall ball 20/14 to a 10′ target
12 HSPU
This will be done exactly in the fashion of the 12 days of christmas song. Start at 1, go to 2 down to 1, 3 down to 1, etc… Bonus points for anyone that sings along as they are doing the movements!!!
Tri-State Throwdown!
The Midwest Garage Games competition is open for registration! February 16th will be the area’s first Garage Games competition hosted at Loras and run by CFD. Check it out and register as an athlete or a volunteer. We hope to see a lot of people there, both as competitors and as spectators!
http://www.thegaragegames.com/events/tri-state-throwdown/
12/22
12/22
in teams of 4:
100 ground to overhead for time 115/75
– one team member will be on the rower rowing a 500. 2 of the team members will hold a bar overhead with 135 if the pair is female, 185 if it is co-ed and 225 if it is all male. The 4th will work on the ground to overheads. Work can only be done while the bar is overhead. When the rowing member finishes the 500, all athletes must switch. Each team member must be on each station at least once. After that, it is up to the team how to rotate. All weights must be changed by the team members. Each team must include at lease 1 female.
