Saturday 12-31-16

 FOR TIME 

100 Jumping pull ups 

90 Air Squats 

80 Sit ups 

70 Push ups 

60 KBS (44#/26#)

50 Box Jumps (24"/20")

40 Ring Dips  

30 Snatches (75#/55#)

20 Bar facing burpees 

10 Ring Muscle ups 

This dudes got one of the coolest birthdays of ALL TIME!!! New Years day! Happy one day early bday Matt, but really everyone knows that New Years Eve and New Years Day are basically one day. Right? 

Friday 12-30-16

"JACKIE"

FOR TIME 

1000 M Row 

50 Thrusters (45#/35#)

30 Pull ups

Then...

Tabata (4 min)
20 seconds: Russian Twists
10 seconds rest
20 seconds: Hollow Hold
10 seconds rest

Another great 12 days of Christmas WOD in the books. Can't wait for next year. Remember to mark your calendars for January 21st. We will be hosting our annual holiday party at First Street Kitchen and Cocktails. Please RSVP on our Facebook event page.

Thursday 12-29-16

FOR TIME

Buy In: 400 Meter Run 

21-15-9

Back Squat (185#/125#)

Kipping Handstand Push ups 

Cash Out: 400 Meter Run 

John's got this whole "recovery" thing down! 

Wednesday 12-28-16

AMRAP 15 MIN 

10 Burpees 

75 Double unders 

12 Deadlifts (185#/135#)

6 Hang PC (185#/135#)

Then...

EMOM 8 MIN
ODD: Forearm plank
Even: Flutter Kicks 

When and how did you get started with us?

After hearing about CRCF for a while, I dropped in one day to "check it out". That was it for me, loved everyone and the classes; I knew I had to make this my home

Favorite workout?

I like anything with teams and squats! 

Least favorite workout?

Wallballs! I think i'm going to die every time. 

What’s the best part about working out at CRCF?

Everything! The coaches, the people and the program is awesome, I have made some awesome friends and hit some PRs.

What’s the wallpaper on your phone right now?

An orange flower 

What’s in your most frequently used emoji tab? 

Team Batman or Superman?

Superman, because he has super powers and can fly!!

What’s the last thing you searched for on Google?

What's the WOD at CRCF

What’s your cheat meal? 

A fried tortilla with cheese and sour cream 

If you could be any animal in the world, what animal would you be and why?

 A spoiled teacup dog. They are adored by their owners, get taken everywhere (in a doggy stroller or designer bag). Sounds like a good life to me!

You could travel anywhere in the world, where would you go?

Greece. It's been a place I have wanted to go, I feel like there is so much history there. Hope to make it there some day.

Tuesday 12-27-16

27-21-15-9
Push Press (115#/75#)
Toes 2 Bar
Box Jump (24"/20")

Then...

EMOM 8 MIN
ODD: Max unbroken push ups
EVEN: Max unbroken Strict Pull ups

Your CRCF coaching staff!!! Each one with their own unique ability to bring a smile to your face and help you in any fitness or health goal you may have. 

Monday 12-26-16

CRCF is closed today so you can enjoy the extended weekend with your family, but if you need a workout to do, we've got you covered! Here's one you can trick your family into doing with you.

EMOM 20 MIN

ODD: 20 Air squats

Even: Max burpees

Your score is total burpees.

Saturday 12-24-16

"12 DAYS OF XMAS"
1 OHS (135#/95#)
2 MUSCLE UPS
3 STRICT HSPUS
4 ALT PISTOLS
5 WALL BALLS (30#/20#)
6 BOX JUMPS (24"/20")
7 KETTLE BELL SWINGS (70#/53#)
8 CTB PULL UPS
9 FRONT SQUATS (135#/95#)
10 DEAD LIFTS (135#/95#)
11 PUSH PRESS (135#/95#)
12 DB BURPEE STEP UPS (45#/25#) (24"/20")

Christmas week schedule!!!! Open all normal classes except open gym on Saturday and Closed Monday 12-26-16. We hope you enjoy your weekend with friends and family!