Jul
31

Saturday Combined Effort

Off to a great start…everyone moving.No walking or outside for a 400!Back from a 400.Some group lunging to bring everyone together. Warm up: 30/20/10 (21/15/9) B&T, Lsit, Lying JJ (run 400 after each rd.)Circuit: (5/5 reps… Adv=1 min, Int=45 sec, Beg=30 sec)Jump PU/KTESwing/PushupWeighted LungeCombo Crunch/Pike8ct.Squat Jump/Alt. Side StepBear Crawl “Coming together is a beginning. Keeping… Continue reading »

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Jul
30

Skills first!

1) Circuit: 8ct, MB Slides, MB Twist, KB Lunge, PU/Ring Row, BW Bear Crawl, Hot Seat, Lumberjacks, Seated Mil. Press, Alt. Swing, Bbar CrunchSkills: TGU, Mirror Swing, Thruster (1 min. each hand) 2) ****EXTRA EXTRA**** SUNDAY SPECIAL, this Sunday Aug. 1, 9AM 3) Help CF with some market research: see poll in left frame

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Jul
29

Thursday Updates

1) Saturday July 31, 8am PFT, 9am Combined Class2) Monday August 2 begins new 530PM class format: “Beginner/Combined”3) August 7-12: Hero Week! Should be interesting to do Hero Week in the heat! Click on the icon for details. Everyone is welcome (and expected)! Prizes for various efforts/achievements.

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Jul
28

Grinder #8

25 Box Jumps25 KB Crunch15 DB Raise (Front, V, Side=1)25 Front Squat10/10/10 Bicep Curls (narrow, wide, regular)(400m bar carry after each exercise)

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Jul
28

Wednesday Form: Doggone squats

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Jul
27

Just do your best. Do everything you can…

in the middle. (Jimmy Eat World) Pull Up, Ladder/Jump, Modified Plank, Quick Step, Lunge/Press, Hello Dolly, B&T Broad Jump, High Knee/BackPedal/SideShuffle, Pushup, Hot Seat (Steps in the middle)

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Jul
27

Tuesday Attitude

“There are always two choices. Two paths to take. One is easy. And its only reward is that it’s easy.”

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Jul
26

7/26 WOD

5 rds:a) 30 T2B (KTE)b) B&T 5 rds:a) 20 Pushupsb) Air Squats

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Jul
26

Did you know…that’s a peach, hon’.

It’s peach season in PA! Peaches are a great food. High water content, fiber. High in Vitamin A & C and Potassium. Very versatile. Visit Weaver’s Orchard for PYO or Ontelaunee Orchard for PYO.

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Jul
25

Sunday CF Stuff

Keep yourself up-to-date on the many CF happenings (no, we won’t mention that summer is just about over). More info to follow for each…either here or at the gym. 1) July 31: 8AM PFT, 9AM Combined Class2) August 2: Schedule Change…Monday night 5:30 format will be “Beginner/Combined”!3) August 7-12: HERO WEEK (click icon to see… Continue reading »

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