20120401

REST DAY

Any Open Gym time will be updated on the Facebook Group Chat and on here.

20120331

Saturday

OPEN GYM 1000

• Make Up a WOD
• Mobility and Flexibility
• Skill Work
• Join a WOD with someone else!

Post Comments or your thoughts on Open Gym!

20120330

Beach Party with Blind Folded Pinata....

That's how we roll!!

Friday Fun

WarmUp

Group Dynamic - starts within 5min of posted times

WOD - 

Bear Crawl - 100m To hangar door and back / or side of hangar

50 Box Jumps 24/20

Farmers Carry - 200m To opposite side of hangar+back / to tanks+back

100 Double Unders

Tire Drag - 200m

50 Situps

Bear Crawl

Buy Out: 29 Bear Complex with 45/35/PVC for Heather's Bday Goat!

See ya at 0545 and 1700

Post Times!

20120329

Warm Up

Run 400m, 3min of Double Unders/Practice

then 6x Deadlift, 6x Hang Power Cleans, 6x Front Squats; Use 45#/35# bar

WOD

Take 20mins to find 

Max Effort CLEAN

5x3x1x1x1

Followed by,

21 - 15 - 9

Knees to Elbows (K2E)

Push Ups

KB swings 24/16kg

See Ya at 0545 and 1700

Post new 1RM and time to comments

20120328

WarmUp - Starts 5min after posted time!
3rds of 200m run, 3x Tire Flips, 7 wall ball shots

Mobility
5 way Shoulder: Video Here
Wall squats/splits

WOD

Complete 10 Rounds of

10 GHDs
15 Squats
20 burpees

Scaling/Modifying will be at the gym

See ya at 0545 and 1700

Post time to comments

20120327

WarmUp
Group Warm up starts 5min after posted times

WOD
ME Push Press
5x3x1x1x1x1

Followed by
5 rds of AQAP (as quickly as possible)
20 push-ups
20 pull-ups

Scaling/Modifying will be available at the gym!

See ya at 0545 and 1700

Post new 1RM to comments...

20120326

Tires = Fun!

A job well done by everyone during the 2012 CF Games Open. 

Back to Work Monday

Skill Work

Hand Stand Push Ups

Get-Ups, max holds 

WOD

Over Head Squats (OHS)

5x5x5

Followed by

AMRAP 20min

10 HSPU

15 Deadlifts 135#/95#

Scaling will be available

See ya at 0545 and 1700

Post Comments..

20120325

Jill L. on 12.5

Rest Day


See ya on Monday!

20120324

12.5

Saturday

OPEN GYM 1000

Complete 

Open WOD 12.5

DEA Maltz Challenge

Make up a WOD 

Skill Work and Flexibility.

See ya at 1000

Post comments!

20120323

2012 Maltz Challenge

In honor of USAF MSgt Micheal Maltz

KIA during a rescue mission in Afghanistan on 23 April 2003.

Read more info HERE.

The Maltz Challenge will be the WOD for both times at 0545 and 1700

Warm Up

2min Jump Rope, group dynamics

Skill Work/ Phill's Bday Goat

Over Head Squats (OHS)

WOD: Malzt Challenge
Scaling and a team option (teams of 2) will be available!! 

400m Run

50 Pull-Ups

100m Firemans carry or 200m Farmers Carry (50lbs for men/25lbs for women)

50 Dips 

100 Pushups

50 Kness to Elbows

100 Situps

400m Run

Wear your shirts, come out and support, and help pay tribute to a fallen hero.

You can also complete the challenge during Saturday Open Gym @ 1000

Post time to comments

20120322

Warm Up
2min Jump/Row/Run
Group Dynamic Stretching

Skill / Mobility
Mobility - Front Rack and Hip Flexion
Skill work on any - Kipping Pull Up, Handstand Pushups, Ring/Parrallet Holds

WOD

Complete as reps as possible in 7 mins following the rep scheme:

3-6-9-12-15-18-21-24 and so on

Thrusters 100#/65#
Chest-to-bar Pull Up

Please review ROM standards for this workout here: CF Games Open 12.5

Scaling will be available

See ya at 0545 and 1700

Here is the video that demonstrates ROM standards.

20120321

Warm Up
Run/Row/Jump 2mins
Group Dynamic Warmup

WOD
Shoulder Press
5x5x5

METCON
4 Rounds of
10 Deadlift 155/115
20 Jumping Lunges

See ya at 0545 and 1700

Check out our blog on Facebook here. We  have a Group Chat page also, add us if your not on there.

Post Weight loads and time to comments.

20120320

Warm Up
2min row/jump, group dynamic stretching

WOD
Warm up and find your
Back Squat 1RM

Followed by:
3rds of
20GHDs
200m SPRINT!

See ya at 0545 and 1700 at the CFMHQ (hangar 803)

Post weights to comments.

20120319

MEET AT HARDSTAND  0545 and 1700...by the pullup bars

Buy In
100 Double Unders

WOD
Helen with a Shuttle!

3 Rds for Time of:
Shuttle Run the lenght of the Basketbal Court
21 KB Swings 24kg/16kg
12 Pull Ups

Meet at Hardstand Gym at 0545 and 1700

Post time and comments.