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Constantly Varied, High Intensity, Functional Movement

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LAST OPEN WOD 14.5 & BBQ: Saturday, March 29, 2014

CFA Party

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Come Party with Us!

 

Come knock out the last WOD of the Open with us, and stay to cheer on your friends, eat some delicious food, have a cold beverage or two, and celebrate all the hard work put in by our athletes this month!

Feel free to invite your friends and family! There will be an EPIC Potluck and BBQ after the heats are finished. PLEASE bring meat for the grill, drinks for the party, & side dishes or desserts to share with everyone!

For non-CFA members: Mike has agreed to cancel the usual Drop-In fee as long as you contribute to the pot luck, so bring some goodies!

So what to bring you ask? Can’t cook? Won’t cook? Easy, bring simple things like cut up cheese, wurst, fruit/ veggies, smoked fish, nuts, olives, meat or fish to grill. Athletes will be HUNGRY! or you can be fancy like Dominik and make guacamole. (Please, don’t everyone bring guacamole now.)

On to business:

Workout 14.5

For Time:

21-18-15-12-9-6-3

Thrusters 43/29 Kg

Bar-Facing Burpees

Showtimes:

  • Judges – Please be at the box no later than 0915 to go over standards and criteria.
  • Athletes – Please arrive no later than 0930 to review movement standards and allow sufficient time to warm up.
  • Any box member is welcome to sign up and do the wod (you don’t have to be registered for the Open)

If you plan on doing the WOD (for the Open or not), SIGN UP on Zen Planner.

Show starts at 1000hrs for anyone inviting friends, family, random folks off the street, and anyone else that’s interested in seeing some athletes get down to business!

Childcare is available for a nominal fee. Please message or talk to Grace.

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WOD 14.4: Saturday, March 22, 2014

.toes-to-bar-meme

Workout 14.4

AMRAP 14

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10/9-foot target
30 cleans, 61/43 Kg.
20 muscle-ups

Showtimes:

  • Judges – Please be at the box no later than 0900 to go over standards and criteria.
  • Athletes – Please arrive no later than 0930 to review movement standards and allow sufficient time to warm up.
  • Any box member is welcome to sign up and do the wod (you don’t have to be registered for the Open)

If you plan on doing the WOD (for the Open or not), SIGN UP on Zen Planner.

Show starts at 1000hrs for anyone inviting friends, family, random folks off the street, and anyone else that’s interested in seeing some athletes get down to business!

Childcare is available (during all 5 Open WODs) for a nominal fee. Please message or talk to Grace.

There will be no organized pot luck this week, but there will be a get-together downtown at 1800 –

ask Mar-C for details.

WOD 14.2: Saturday, March 8, 2014

overhead squirts

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Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Showtimes:

  • Judges – Please be at the box no later than 0900 to go over standards and criteria.
  • Athletes – Please arrive no later than 0930 to review movement standards and allow sufficient time to warm up.
  • Any box member is welcome to sign up and do the wod (you don’t have to be registered for the Open)

If you plan on doing the WOD (for the Open or not), SIGN UP on Zen Planner.

Show starts at 1000hrs for anyone inviting friends, family, random folks off the street, and anyone else that’s interested in seeing some athletes get down to business!

Childcare is available (during all 5 Open WODs) for a nominal fee. Please message or talk to Grace.

There will be no organized pot luck this week, but the weather is supposed to be beautiful, and there will be no shortage of awesome people to hang out with, so the grill will be running! Bring your own food, and maybe a little extra to share ;^)

UPCOMING CHANGES AT CFA – August 2013

Members,

We would like to bring to your attention some upcoming changes at the box:

  1. Test run of additional WOD classes
  2. Open Gym Times

Additional WOD Classes

We would like to run a test for the next few weeks to offer two additional evening classes which Coach Nick will run. The classes will be available on Zen Planner for you to register. Please understand that if there are three or less participants, the class will not take place.

  • Tuesdays – 19.30 (August 20th & 27th)
  • Thursdays – 19.00 (August 22nd & 29th)

Open Gym Times

On Tuesdays and Thursdays, we will need to modify how Open Gym runs and the times.

  1. Members must register for Open Gym on Tuesdays and Thursdays via Zen Planner
  2. Open Gym Tuesdays: 16.00 – 17.00 and 19.00 – 21.00
  3. Open Gym Thursdays: 18.00 – 20.30

If you are participating in Open Gym when a WOD is taking place please remember the following:

  1. Noise levels: keep noise to a minimum so the class can be conducted with minimal interruption
  2. Equipment: if the equipment is required for a WOD, the coach will need to ask you for it
  3. Open Gym Workout Area: Please workout in the weight room or the back room where the additional racks are located. If you need to use the pull up cage, please talk to the coach running the WOD and make sure your workout and the WOD can work well together

There are quite a few Gold Members who do have their own workout schedules / programs in addition to participating in the regular WODs and it might seem overwhelming what they are working on or the intensity at which they are training. If you’re curious…ask your fellow member what he/ she is working on. One of the amazing things about CrossFit or Weight Lifting is talking about what you do. Learn from each other and see how you could benefit from adding one or two Open Gym evenings into your workouts!

If these additional classes are successful, CFA will be looking to add them on a regular basis.

Please feel free to let us know what you think!

Thanks
CFA Management

July 7th: Open Gym 1200-1400

Hi CFAers,

Coach Marco will be doing his own “baby strength WOD” today from 1200-1400 so you have the option to take advantage of Open Gym during those hours. Enjoy!

Have fun,

Mary

Sunday Open Gym 1200-1500

Hi CFAers,

Join Grace for open gym tomorrow (Sunday) from 1200-1500.

Have fun,

Mary

Sunday Open Gym 0900-1200

Hi CFAers,

Coaching Intern Scott will be hosting open gym this Sunday from 0900-1200.

Have fun,

Mary

Sunday Open Gym 1000-1300

Hi CFAers,

Coaching Intern Amy will be hosting open gym tomorrow (Sunday) from 1000-1300.

Have fun,

Mary

ONE hour Open Gym Saturday! 0800-0900

Hi CFAers,

Coach Nadine will open the box 0800 tomorrow (Saturday) so this is your chance to squeeze in a WOD.

She will be finished and leaving NO LATER THAN 0900 so you will, too!

Have fun,

Mary

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