Double Under Chipper – Thursday

 

Joel feeling those jello legs after 80 unbroken squats

Joel feeling those jello legs after 80 unbroken squats

Thursday’s WOD

Mobility

Met-con

For time:

  • 60 double unders
  • 30 grasshoppers
  • 60 double unders
  • 30 overhead plate lunges (45/25)
  • 60 double unders
  • 30 hip extensions
  • 60 double unders
  • 30 toes-to-bar
  • 60 double unders
  • 30 burpees (onto a plate)

A) 30 DUs, B) 30 jump touches, C) 120 singles, D) 60 singles, E) scaled grasshoppers/MCs, F) toes close/knees up, G) 25/15 or less, H) good mornings, I) leg-ups, J) 4-count burpees

News and Announcements

Take care of your bodies! Many of you are really sore this week from these first few workouts. Make sure you make it in here even when you are so, as it is the best medicine :-). Spend some extra time on the foam roller before class, and you’ll feel much better by the end of the warmup.

This Saturday is The Salem Slaughterfest! This is a fun competition made up of coed pairs. CFI has about 16 members competing. If you have the day free, make the drive up and cheer on some of your workout buddies.

Now that the Open is officially over, it’s time for our Battle of the Sexes Potluck. Come to the Gym this Sunday and noon for some grub and good times. Since the Men lost, they will be doing the majority of the cooking. Ladies, we need you to to help us with side dishes or desserts unless you just want a bunch of meat!

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Open 11.2 – Wednesday

 

Alicia finishing up the last of her 40 Power Snatches!

Alicia finishing up the last of her 40 Power Snatches!

Wednesday’s WOD

Skill

For time:

  • 500 m row
  • 40 kettlebell swings (53/35)

A) 35/26 or lower

Met-con

“Open 11.2″

15 min AMRAP:

  • 9 deadlifts (155/105)
  • 12 push-ups (hand-release)
  • 15 box jumps (24/20)

A) 135/95 or less, B) scaled push-ups, C) 20/16 or lower box, D) 6/9/12 reps

P) Partner Option – 20 min AMRAP: 6/9/12 reps, partners cycle through the exercises leapfrog-style, one person working at a time.

News and Announcements

You’ll notice there are a lot more partner options! By popular demand, we will be giving you guys way more partner options of the WOD. Many people find it way more enjoyable to take on a workout with a partner, rather than going solo. This doesn’t mean they’re necessarily easier. When you workout with a partner, you’ll most likely push yourself harder in spurts. Feel free to jump on an opportunity to partner up if given the option.

Remember to try and maximize your work capacity for the entire week. Not just that day. Holbrook was a nasty workout, and some of you may have pushed it way too hard and done 10 rounds when it probably would have done you more good to just do seven rounds, and then squeeze in an extra workout for the week. The ones who get the best results are the ones who are able to workout 4-5 days a week. If you’re pushing yourself so hard that your body can only do 2-3 workouts a week, let your coach know you need to scale a little bit more.

 

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Row, Squat, Run, Power Snatch – Tuesday

 

Jordyn has been joining her brother Ryan at 10:30am. They have both turned into machines!

Jordyn has been joining her brother Ryan at 10:30am. They have both turned into machines!

Tuesday’s WOD

Strength

Power Snatch 5RM

Met-con

For time:

  • Row 1000 meters
  • 80 air squats
  • Run 400 meters
  • 40 power snatches (75/55)

A) 55/35, B) 35/25 or lower, C) 40 squats/20 snatches

News and Announcements

This Sunday at noon we will be having our Battle of the Sexes potluck from the Open. The men got their butts kicked so that means they have to cook main courses. Ladies will in charge of either a side dish or a dessert. Last year we left it up to the men to do all the cooking, and shockingly enough, it was all crockpots of meat. Help us ladies, we need sides!

Saturday May 3rd at 1:00pm, CFI is hosting a small little running clinic, led be our very own Ed Spinney! This is for anyone interested in improving their running form. The CFI Running Club is heating up! They have been meeting up Thursday nights at 6:00pm. We have had over 10 runners show up the last couple weeks. The CFI Running Club is made up of anyone interested in improving their running ability.

IMG_2212

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Thruster, Holbrook – Monday

 

The Johnson family finishing up their final task during Sunday's Easter WOD.

The Johnson family finishing up their final task during Sunday’s Easter WOD.

Monday’s WOD

Strength

Thruster 3RM

Met-con

“Holbrook”

10 rounds each for time*:

  • 5 thrusters (115/75)
  • 10 pull-ups
  • 100 m sprint

Rest 1 minute between rounds.

A) 95/65, B) 75/55 or less, C) banded pull-ups, D) jumping pull-ups, E) 7 rounds

P) Partner Option – Partners alternate full rounds, one person works while the other rests. Go for 14 or 20 rounds (7 or 10 each).

*On the CFI whiteboard we’ll only write up total time (minus 9 minutes rest) to keep things quick and simple. BTWB will ask for round times when you log today’s WOD. To figure out round time splits, simply record write down the start and finish time of each round during the WOD and plug those times in when you log your score on BTWB.

News and Announcements

The CFI Easter egg hunt was a blast! Thank you for all that participated. It’s always so much fun watching all the families work together.

The Salem Slaughterfest is this upcoming Saturday. There are gonna be over 15 CFI athletes competing! This competition was amazing last year, and we will once again ask the gym to rally and come cheer on our fellow CFI family members. All the teams are made up of a guy and a girl. There is also a masters competition where the Leiningers, and Team Cop a Squat (Andrea, and Bo Mac) will battle it out. We will see everyone there!

Easter

Easter

 

 

 

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Easter – Sunday

Last year's sled drag finale to the Easter Egg Hunt! Bring your kids and kick off your holiday with a fun WOD!

Last year’s sled drag finale to the Easter Egg Hunt! Bring your kids and kick off your holiday with a fun WOD!

Sunday’s WOD

Join us at 9:00 am for the….

CFI Easter Egg 20 min AMEAP!

As Many Eggs as Possible. Team up with your family and friends. Find the Easter eggs hidden around the Box. Each contains a task that you must do before you can claim the egg. The team with the most eggs at the beep will be victorious. Some tasks may be tough, some may be goofy. You must do whatever the egg says before you can move on to finding the next egg. A team can only have one egg in their possession at a time.

All other classes are canceled today.

Hope everyone has a happy Easter!

Saturday

Saturday

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