Archive for February, 2010

Posted in WOD on February 28, 2010 by HOLT

SUNDAY – 100228

“:30/:30 TEAM WOD”
(teams of 2)

One person does 30 seconds of work, the next 30 seconds, your teammate does the same. Repeat that 5 times for each exercise.

For reps.

Med Ball Cleans (20/14)
Ring Dips
Med Ball Throw Sit ups (20/14) – Partner must touch med ball to ground (overhead) and sit up and throw the med ball to their partner
Box Jumps (24/20)

Equal work must be done. Partition as necessary. Post times to comments.

ANNOUNCEMENT: PLEASE JOIN US TODAY AT 11AM AFTER THE 10AM CLASS TO CELEBRATE THE BEGINNING OF OUR KIDS FITNESS CLASSES. WE WILL BE HOSTING A CLASS FOR THE KIDS AND WILL HAVE GAMES AND FOOD FOR ALL. THIS WILL ALSO GIVE PARENTS A CHANCE TO ASK US ANY QUESTIONS THEY MAY HAVE CONCERNING THE PROGRAM. IT’S A POTLUCK, SO BRING SOME HEALTHY FOOD OR DRINKS.


Nice….

Drew loves those spartan tire flips.

10AM CLASS

Posted in WOD on February 27, 2010 by HOLT

SATURDAY – 100227

5 Rounds for time.

200 meter Sandbag Run (50/25)
20 Overhead Walking Lunge Steps (45/25)
20 Vertical Jumps (1ft above max reach)

Post time to comments.



INSANE!

8AM CLASS
Roe (rxd): 25:48
Lead (25): 33:53
Ileana (15): 25:57
Rahel (rxd): 22:57
Farrah (rxd): 17:29
Susie (rxd): 22:47
Denise (rxd): 22:47
Lisa G (rxd): 21:41
Tatiana (rxd): 28:58
Jane (15): 19:49
9AM CLASS
Brian (35): 22:29
Sabrina (rxd): 12:23
Jordan (rxd): 15:55
Maria (rxd): 14:40
Mirella (15): 21:15
Jim (35): 23:20
Amy (rxd): 20:35
Chris M (rxd): 18:16
Jio (35): 22:04
Philip (rxd): 17:21
Analise (rxd): 20:28
Chris V (rxd): 14:40
Grace (row250/GHD): 20:03
Ernesto (20MB/15): 25:19
Peggy A (15): 23:05
Ali (15/15): 16:55
Rebecca (rxd): 26:06
Clay (20/15): 21:05
Armando (45/45): 23:00
Darcy (rxd): 13:43
Gary (rxd): 17:11

Posted in WOD on February 26, 2010 by HOLT

FRIDAY – 100226

For reps.

5 minutes max Double unders
4 minutes max Burpees
3 minutes max Wall Ball Shots (20/14)
2 minutes max Pull ups
1 minute max Knees to Elbows

Post totals to comments.

ANNOUNCEMENT: This Sunday, February 28th at 11am we will be kicking off our Kids Fitness program. Join us for games and food for a post-wod BBQ. Bring friends, family, neighbors, and lots of kids! It’s Potluck so feel free to bring any food or drink!


Great job Clay!


Working on your arithmetic post WOD is good for you!

Nice Jen!

9AM CLASS
Jen: 39/40/27/20/6
Roe: 33/37/22/21/8
Chris V: 97/41/41/24/6
Ryan: 250/45/28/34/10
Denise: 0/24/18/11/5
Marianne (6/RP): 197/40/63/35/9
Holt: 262/52/35/50/13
Sharon (S): 278/23/34/33/12
Janae: 3/35/27/30/11
Peggy (12/B): 34/20/20/12/8
Jane (12/G): 30/31/37/16/9
Armando: 100/32/32/19/9
Greg H (row-cal): 63/45/40/27/12
Roger: 150/50/40/25/10
Ali (6/B): 150/50/40/25/10

Posted in WOD on February 25, 2010 by HOLT

THURSDAY – 100225

5 Rounds for reps

1 minute Abmat Sit ups (unanchored)
1 minute Box Jumps (24/20)
1 minute Rope Climb (15 ft ascent) OR 1 minute KB Swings (55/35)
Rest 1 minute

Post total reps to comments.


Tracey getting her first power cleans!

Tony Pages workin’ hard.

Good triple extension Chris

Jordan workin’ on that clean. Still pulling early and not fully extended but gettin’ much better brother. Great job!

6AM CLASS

9AM CLASS
Rebecca (20/35): 129/38/72
Denise (20/30): 134/48/66
Scott (rxd): 147/68/6
Ryan (rxd): 128/106/12
Roe (20/15): 100/66/112
Toi (24/55): 152/99/87
Peggy A (16/25): 123/62/77
Jen (20/25): 128/78/86
Marianne (24/55): 213/64/76
Heather (20/35): 131/80/116
Chris M (24/55): 122/57/82
Drew (rxd): 114/68/7
Chris V (rxd): 152/85/8
4PM CLASS
Stephanie (20/25): 154/79/100
Tipton (16/25): 160/87/105
Ileana (10/25): 137/74/110
Erica (16/20): 186/80/127
Alex (rxd): 185/90/9
Susie (16/25): 168/77/99
Rahel (20/25): 154/77/108
Sara (16/18): 149/69/113
Greg S (rxd): 181/81/15
6:30PM CLASS
Lauren (24/KB): 154/72/100
Tony P (rxd): 106/74/9
Tracey (16/20): 109/60/85
Clay (16/35): 109/60/77
Rey (rxd): 140/74/9
Silvia (16/KB): 57/129/95
Sophia (16/20): 158/99/100
Jessica S (24/KB): 183/57/101
Joe (rxd): 162/76/10
Yesenia (20/KB): 175/44/74
Melissa V (20/30): 166/78/101
Sue (16/30): 151/81/109
Claudio (20/30): 137/138/116
Natasha (20/15): 167/76/110
Philip (70): 200/90/74
Diana (“Karen”): 13:57

Posted in WOD on February 24, 2010 by HOLT

WEDNESDAY – 100224

Complete as many rounds as possible in 10 minutes of:

5 Power Cleans (155/105)
10 Pull ups

Post total rounds to comments. Scale as needed.


Welcome back Brian!

Melanie @ the 6am.

The portal into our new addition!

The other side. Work in progress….

9AM CLASS
Scott (rxd): 6 Rds + 5,3
Roe (60): 5 Rds + 5
Jen (57/5): 6 Rds
Mindy (57/48): 5 Rds
Janae (40): 5 Rds
Jeff (rxd): 3 Rds + 5,3
Peggy A (52.5): 4 Rds + 5,3
Chris V (rxd): 5 Rds + 4
Armando (135/115): 4 Rds + 5
Drew (rxd): 5 Rds + 3
Jane (48): 5 Rds + 5,6
Rebecca (95): 3 Rds + 5
Daniela (15mb/rings): 6 Rds
Greg S (rxd): 6 Rds + 1
Sharon (20/rings): 8 Rds
4:30PM CLASS
Julissa (75): 6 Rds + 1
Farrah (20mb): 8 Rds + 3
Sabrina (rxd: 4 Rds + 1
Tipton (57.5): 6 Rds + 5,7
Stephanie (57/5): 4 Rds
Silvia (57.5): 6 Rds + 3
Ileana (45): 6 Rds + 1
Amy (650: 6 Rds
Chris M (115): 5 Rds
Fernando (135): 6 Rds + 5
Kat (57.5): 6 Rds + 1
Alex (115): 4 Rds + 2
5:30PM CLASS
Grace ( 75): 5 Rds + 5
Sara (20): 5 Rds
Rahel (65): 3 Rds + 5,6
Greg H (95): 7 Rds
Douglas (45): 6 Rds + 5
Isis (75): 6 Rds + 1
Katherine (75): 7 Rds + 5
Kristina (75): 7 Rds + 5
6:30PM CLASS
Lauren (75): 5 Rds
Lucie (75): 4 Rds + 2
Lead (95): 5 Rds + 7
Irma (65): 5 Rds + 5,3
Lauren M (48): 5 Rds + 5
Erica (20): 5 Rds
Tracey (38): 5 Rds + 5
Marianne (95/75): 5 Rds + 5
Joe (rxd): 5 Rds + 4
Doug (95): 7 Rds
Zach (95): 8 Rds
7:30PM CLASS
Chino (115): 4 Rds + 2
Tony P (135): 5 Rds
Jordan (135): 5 Rds + 1
Philip (115): 6 Rds + 4
Jio (95/JP): 6 Rds

Posted in WOD on February 23, 2010 by HOLT

TUESDAY – 100223

For time.

21-15-9

Deadlift (225/155)
Burpees

then run 800 meters

Post time to comments. Scale as needed.


Welcome Jio! Great job brother!

Mel gettin’ that full ROM.

6AM CLASS
Rufus (rxd): 10:30
Tony G (rxd): 12:08
Bryan (235): 12:25
Hans (205): 20:04
Gary (215): 11:52
Melanie (85): 17:59
Evelyn (58): 18:05
Rebecca (95): 17:33
Julie (95): 16:46
9AM CLASS
Jen (65): 11:05
Janae (65): 14:17
Scott (rxd): 15:34
Chris V (rxd): 13:52
Brian R (135): 21:52
Armando (rxd): 19:43
Mindy (65): 13:00
Daniela (“Karen”): 19:23
4:30PM CLASS

6:30PM CLASS

7:30PM CLASS

Posted in WOD on February 22, 2010 by HOLT

MONDAY – 100122

For time.

60 KB Swings (55/35)
50 Consecutive Double Unders (200 consecutive singles)
40 Pull ups
30 Abmat Sit ups
20 Ring Dips
10 Med Ball Clean-Wall Ball Shots (20/10)

or

30 Muscle ups for time.

Post times to comments.


Roger always displaying INTENSITY!!!!

Darcy’s first WOD @ CFT!

Greg really improving on that Push Jerk. Great extension brother!

Maria front squatting it out.

Always focus on form. Great job Mike!

6AM CLASS
Bryan: 9:29
Rufus: 8:38
Hans: 17:35
Evelyn (15lbs/S): 19:33
Melanie (15lbs/S): 15:25
Julie (S): 19:17
Raul (35/S): 17:!7
Tony G: 8:28
9AM CLASS
Amy (S/G/P): 15:30
Jeff (R): 21:42
Scott (S): 11:46
Mindy (18/S/G/R): 11:58
Jen R (15/S/G/P): 13:30
Sharon (9/S): 16:39
Jessica C (35/S/P): 16:18
Marianne (R): 12:10
Chris M (S/R): 16:28
Heather (S/R): 14:31
Jen (25/S): 13:08
4:30PM CLASS
Alex (rxd): 20:36
Sabrina (R): 15:53
Elaine (20/B/P): 16:27
Jim G (Box): 17:18
Farrah (25/G): 11:44
Tipton (20/S/B/G): 21:27
Stephanie (25/S/G/P): 20:35
Fernando (S): 14:14
Erica (20/JP/Box): 13:34
Tatiana (S/G/P): 19:00
Brian R (35/B/P): 22:12
Michelle (15/JP/Box): 14:10
5:30PM CLASS
Lauren (R): 20:14
Analise (S/P/R): 14:30
Philip (rxd): 14:35
Kristina: 12:47
Greg H (35): 15:04
Katherine (25/G/P): 12:31
Zach (rxd): 11:45
Douglas (25/2R/R): 19:49
Miriam (G/P): 13:40
Lauren M (20/JP/Box): 13:50
Sara (18/B/Box): 19:30
Georgette (15/JP/Box): 13:27
Lead (S/B/P): 21:28
Sue (30/B/G): 15:56
Sophia (15/G/B): 14:46
Rahel (R/P): 15:54
6:30PM CLASS
Jiovanni (25/S/JP/P): 18:56
Lucie (S/P/R): 16:37
Joe (rxd): 12:09
Roger (rxd): 12:31
Gabriel (rxd): 17:39
Ileana (20/S/B/G/10): 16:34
Irma (35/S/P/P): 16:14
Jessica S (R/R): 14:09
Greg S (70): 12:57
Yesenia (S/G/G/12): 16:52
Melissa (30/P/P): 14:44
Claudio (35/G): 11:37
Lillie (18/S/B/B/10): 15:47
Tracey (20/S/B/Box): 18:22
7:30PM CLASS
Mike (70): 14:07
Vanessa (R): 12:20
Maria (R): 10:46
Robyn (30/G/P/14): 14:27
Lindsey (25/GR/P/12): 12:49
Diana (35/G/14): 16:58
Olivia (9/J/Box/8): 14:03
Molly: 13:48
Ali (20/B/G/14): 12:42
Brian G (35/20): 14:21
Jim G (55/20): 14:30
Jordan (55/Box/20): 13:25