Blog

Summer Slam will be happening on August 19th. We have some CFO Athletes who have been taking advantage of open gym for Summer Slam preparation. It has been AWESOME to watch. Ask a coach if you need to figure out what division to sign up for. It makes a great first competition. It’s $50 and you can register on wodrocket.com. Make sure to bring your cash with you for our vendor area!  Featherhead Farms will be joining us for the day. If you missed out on the demo we had a few weeks ago, they will be able to answer all questions on their products and best preparation methods on the 19th.  Workout of the Day 3 RFT 500m Row 12 Squat Cleans 165/110 20 minute cap – Go as heavy as you can – even if it means you go slower.
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Monday is a repeat of strength session that we did a few weeks ago.  The goal is to increase weight across all 15 sets.  If you recorded your lifts, try to make a small increase in all your lifts by starting slightly heavier.  Personally, I opened with 135 last time, so I plan to open with 140 or 145 this time. We will Deadlift on Wednesday and Squat heavy on Friday. Workout of the Day Shoulder Press 1-1-1-1-1 Push Press 1-1-1-1-1 Push Jerk (Split is OK) 1-1-1-1-1 Conditioning 3RFT 50 Air Squats 20 Alternating DB Snatch 50/35
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Finally! All of the penalty jug  $$ has been counted and scorecards submitted- that means it is time to announce the winners of the Bust the Leaky Gut Challenge! We all know that if you stuck with the challenge all 6 weeks you already are a winner, right? I know… I know …on to the prizes. Overall  Score with a perfect score on the daily list – Gloria! The overall score winner gets the contents of the penalty jug – she will feast off of the misgivings of others:) Those misgivings added up to $169.57. Sleep – Tie to Wendy and Miranda with 42 pts. each Hydration – Miranda – 42 pts. Meditation/Reflection – Gloria 42 pts. Exercise – Wendy 35 pos. Weekly Challenges Meters Rowed – Tim 101,537 M Plank Hold – Gloria 111 Minutes Kettlebell Swing – Gloria 1830 Swings Burpees – Tim  700 Situps – Gloria 1000...
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Friday night is Bunco night, complete with the mid-year White Elephant. This evening is for the ladies – and you can bring as many friends who like to have fun as you want. No experience needed as it takes about 30 seconds to learn how to play. $11 to play, bring your own drinks and a snack to share. White Elephant has a $25 max but there is no limit on your creativity – wink, wink. 18 and over to play.               Workout of the Day Strength Squat Clean into Thruster 5-3-3-1-1-1-1-1 Conditioning 30 Calorie Row 27 Thruster 75/55 24 Burpee 21 Calorie Row 18 Thruster 75/55 15 Burpee 12 Calorie Row 9 Thruster 75/55 6 Burpee  
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How many of you have wondered – Gee Brian, why don’t you program more workouts with prime numbers?  Well, math weirdo, Thursday is your day! But I guess yesterday was your day too – 7/11/2017 – all prime numbers.  Amazon celebrated by selling stuff.  For those of you that are prime number fans, I wanted to celebrate those indivisible numbers with a bunch of gymnastics and getting all hot and sweaty.   Workout of the Day “Prime” 7 RFT 7 Handstand Pushups 11 Pullups 31  Doubleunders
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