NEW Schedule Reminder.. Starting on Monday

4
Aug

NEW Schedule Reminder.. Starting on Monday

WOD:
Run 800m
Row 1K
Run 600
Row 750m
Run 400m
Row 500m
Run 200m
Row 250m
__________

Cash Out:
Roll Out / Stretch
__________

All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today.
–  Ralph Ransom

__________REMINDER!!  Starting tomorrow, Monday, August 6th, our new schedule will go into effect!:

Mon – 6am, 7am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
Tues – 6am, 7am, 10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
Wed – 6am, 7am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
Thurs – 6am, 7am, 10am, 4:00pm(Kids), 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
Fri – 6am, 7am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm
Sat – Same as current
Sun9am (free Trial), 10am (WOD), 11:00-12:30pm (Open Gym)

** New Additions are in Red

0 Response

  1. Amylynne

    3 mi run on tmill: 21:12

    Then 4 rounds of 30 sec each:
    Alternating jump lunges
    Pushups
    Kb swings (1 pood)
    Ab mat situps

  2. Xan

    Was glad I could make it by today. Took advantage of the opportunity for sure. Thank Brendan for letting me do my thing in the back during the newbie class etc.

    5×5 Back Squat @ 185, added a double @ 205 at the end

    With a 25lb pack, 1 rope climb on the minute every minute for 20 minutes.

    21-15-9 GHD sit ups, in between every set bear crawl to other side of gym, 20 tire flips, then bear crawl back to GHD’s: 9:35

    3 rounds: 1 minute max push ups, 1 minute rest
    Round 1: 67
    Round 2: 42
    Round 3: 34

  3. jmiz

    Level I Cert Day 2. Observations: CF Virtuosity is a pretty cool facility. The coaching was exceptional (special shout out to Austin Malleolo who was especially attentive to folks.) On the scary side, I would not want to be trained by 85% of the people in that class. I really want to work on becoming a better teacher, and by teaching hopefully getting better myself. Crossing my fingers that I passed that test.

    P.S. – I was definitely better coached prior to the cert than anyone in there, so big thanks to current CFM trainers.