WOD & Blog

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

“Cindilicous”
Complete as many rounds/reps as possible in 15:00 of
Rounds 1= 1 round of “Cindy”
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Then 1 x Clean & Jerk (135/95)
Round 2= 1 round of “Cindy”
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Then 2 x Clean & Jerk (135/95)

Notes: Each round begins with a round of “Cindy” and then followed by 1 x Clean & Jerk. Continue to add a repetition of Clean & Jerk with each completed round. Get some, freaks.

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Skill Development
Accumulate 3:00 of L-sit hold (rings, matador, or hang)

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
10 x Hindu Push-ups
10 x Suitcase Deadlift
10 x KB Swings
III. Mobility

Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5

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“Peck Deck”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Ring Dips
Box Jumps (24/20)

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“Well you’re in your little room
And you’re working on something good
But if it’s really good
You’re gonna need a bigger room
And when you’re in the bigger room
You might not know what to do
You might have to think of
How you got started sitting in your little room”–The White Stripes

Warm-up Drills
I. Row 2:00
II. Coach’s Choice
III. Mobility

“Transitions”
For time
Row 1000m
30 x Toes-2-Bar
30 x Slamball (40/20)
20 x Toes-2-Bar
20 x Slamball (40/20)
Row 500m

Post scores to comments.

Skill Development
I. Handstand walks and holds x 10:00 practice

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups.

Turkish Get-ups 1-1-1-1-1

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“Leg Press”
Complete 5 rounds for time of
10 x Front Squat (135/95)
16 x Push-ups

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Thank you to all the athletes for an amazing opening day!

ANNOUNCEMENTS:
– Our January on-ramp will begin tonight at 6pm! Tell your friends and let’s pack the house!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Power Snatch Triples
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Snatch.

Power Snatch 3-3-3-3-3

Notes: Today’s focus should be efficiency in barbell cycling rather than overall weight.

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“New Wall”
Complete as many rounds/reps as possible in 12:00 of
12 x Burpees
18 x Wallball (20/14)
24 x Abmat Sit-ups

Post rounds/reps completed to comments.

399 WILLOW ST.
As today is opening day, here are a few pictures to help better understand our new location. Please bare with us, we still have workers in the building finishing up odds and ends throughout the week (don’t be afraid to say HI! Bernie and Greg are awesome!!).

There will be no changes to our regular schedule: 5am, 6am, 7:30am, 12pm, 4pm, 5pm & 6pm.

Blue markings: parking (please park in a diagonal, our spaces won’t be labeled until spring, be courteous to fellow athletes (aka don’t park like ?)). You can also park parallel down Hayward St.
Green arrows: traffic flow. Entrance is off of Hayward st only. And exit is onto Willow st only. Willow st is a one way. You must take a left when leaving the gym.
Orange box: Gym entrance. There are many doors around our building, however this will be the only one to get in and out. If you park in the spaces on Hayward st, yes, you must walk ALL THE WAY AROUND THE BULDING (?).
Our giant signs have yet to come in.. so the building is not yet labeled. So I put in a picture of the building looking from the corner of Hayward and Willow.

We cannot wait for tomorrow!! This move has taken everything out of us but as the final result is almost complete we know it was all worth it.

GET EXCITED, FREAKS. It’s time.

ANNOUNCEMENTS:
– Our January on-ramp will begin tomorrow, Tuesday January 9th at 6pm! Tell your friends and let’s fill our new home.

Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility

Impact/Focus: Clean Doubles
Warm up as needed before completing the following workload every :90 for 10 rounds.

2 x Clean

Notes: Today’s repetitions will be touch & go. Increase weight as form allows.

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“Worth the Wait”
Complete 4 rounds for time of
10 x Push Press (115/75)
15 x Pull-ups
30 x Double unders

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ANNOUNCEMENT:

– We will be closed the remainder of the week (1/4 and 1/5). We are planning on being open and running regular hours on Monday January 8th! Thank you for your patience.

ANNOUNCEMENTS:
Today is the last training day at 540 N Commercial St! We will open regular hours today. Let’s end our stay with some fun!

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Power Snatch Doubles
Warm-up (3 sets x 3 reps) before working through progressively heavier sets of 2 x Power Snatch, touch and go style (TnG).

Power Snatch 2-2-2-2-2RM (TnG)

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“Closing Time”
Complete 5 rounds for time of
8 x Deadlift (225/155)
40 x Double unders

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ANNOUNCEMENTS:
We will open regular hours today, Thursday, and Friday.

“Goose-bumps”
Complete as many rounds/reps as possible in 14:00 of
7 x Front Squat (135/95lbs)
14 x Bar-facing Burpees
21 x GHD Sit-ups

Notes: Front Squats will come from the floor for today’s MetCon. Yasssssss.

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Skill Development
I. Handstand walks and holds x 10:00 practice

Next step…the shoes come down… it’s starting to happen. The next two weeks are going to be crazy, exhausting and unreal. Get excited, CFNH!!

ANNOUNCEMENTS:
– We will be open normal hours this week for Wednesday, Thursday, and Friday. There will be no Open Gym Saturday.

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Power Clean Doubles
Warm up as needed (3 sets x 3 reps each) before working up to a challenging double for Power Clean.

Power Clean 2-2-2-2-2

Notes: Athletes should attempt to complete 2 x Touch N’ Go repetitions for today’s training.

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“Final Stretch”
Complete 4 rounds for time
10 x Push Press (95/65)
15 x Box Jumps (24/20)
20 x Calorie Row

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