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Kettlebell Class

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Every other Sunday our Strong First Certified Instructor (SFG Kettlebell Instructor Level II) Coach Mirko is offering a Kettlebell Class.

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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.

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: Saturday, March 15, 2014 Open WOD 14.3

Its called a deadlift.

Workout 14.3

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
61-kg deadlifts, 10 reps
15 box jumps, 24-inch
84-kg deadlifts, 15 reps
15 box jumps, 24-inch
102-kg deadlifts, 20 reps
15 box jumps, 24-inch
125-kg deadlifts, 25 reps
15 box jumps, 24-inch
143-kg deadlifts, 30 reps
15 box jumps, 24-inch
166-kg deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
43-kg deadlifts, 10 reps
15 box jumps, 20-inch
61-kg deadlifts, 15 reps
15 box jumps, 20-inch
70-kg deadlifts, 20 reps
15 box jumps, 20-inch
84-kg deadlifts, 25 reps
15 box jumps, 20-inch
93-kg deadlifts, 30 reps
15 box jumps, 20-inch
102-kg deadlifts, 35 reps
15 box jumps, 20-inch

Showtime **CHANGE**
  • Due to the Intro Class this weekend, times are sliding a half hour later. Please be considerate of the Intro Class when you are coming into the box.
  • Judges & Athletes – Please arrive no later than 1000 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 1030hrs 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 AGAIN, 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.

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 ;^)

WOD: Saturday, March 1, 2014

theopen

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Workout 14.1

10-minute AMRAP:

30 double-unders

15 power snatches, 75 / 55 lb. (34/25 kg)

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)

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.

2014 CF Open FAQ

Dominate

Questions keep coming in, so in an attempt to keep everyone informed, I’ll just post questions and answers here.

Q: What time do I need to show up for the WOD on Saturday?

A: Volunteers helping judge will need to arrive by 0900. Athletes will need to be at the box NO LATER THAN 0930. Movement standards will be covered then to allow enough time for questions and warm up. The intent is for the 1st Heat to begin by 1000.

Q: What should I bring to be videotaped?

A: At a minimum bring something to be videotaped with (smartphone, camcorder, etc…). If you have an iPad or other tablet that you can use to run a stopwatch/countdown timer bring that as well as we only have one clock in the gym. You’ll also need someone to videotape for you, but there should be plenty of adoring fans to pick from. =^)

Q: What if I don’t want to be videotaped?

A: Only athletes interested in qualifying for the European Regional need to be worried about being videotaped. If an athlete is not videotaped during the Open and they qualify, they will simply have to re-do the work out and be videotaped then.

Q: Can I still WOD if I’m not registered for the Open?

A: Yes! You will also still need to sign up on Zen Planner, and will still be scored along with everyone else. However, an athlete registered for the Open will take priority over an athlete just coming for the Saturday WOD.

Q: Do I need to sign up on Zen Planner if I’m registered for the Open?

A: Yes. Not everyone registered will be able to do the workout on Saturdays. The more head’s up we have the better.

Please post any other questions you have either in the comments here or on Facebook, and I’ll answer them as quickly as I can!

-Imran

2014 CrossFit Games Open

Chalk

Folks… we are a part of the global CrossFit community! We groan, sweat and laugh together. We are there to cheer each other on to PRs, mobilize our stiff bits, and laugh at our pistol attempts. Now it’s time to test together!

This Friday, the first work out of the 2014 CrossFit Games Open will be released. Instead of the usual Saturday WOD, the next 5 Saturdays will be CFG14 Open WODs. Like last year, hundreds of thousands of CrossFitters all over the world will be doing the exact same WOD each week. Different from other years, this year if you hope to go to Regionals you must be judged by a CF Level 1 certified judge who has successfully completed the CF Judges Certification, and you must be able to provide videos of each of the 5 workouts. We will supply the judge – you must supply the camera and camera person – see CF Open Rules for more info.

Your community needs your help! CFA has already started getting ready. Many of your coaches have taken the necessary exams to become CF judges. In the next few days we will send out requests for nourishing food & drink for Saturday’s Potluck, volunteers to help set up and cleanup after the WOD…. Even if you aren’t register to compete, sign up to WOD and cheer the competitors (You know… your friends!!).

If you already know you have time this Saturday to assist with the set-up, cleanup, or potluck, please comment below.

See you Saturday!

Battle of London WODs 2A and 2B

Battle of London

Hello CFAers!

Some of your coaches are planning on tackling and judging the Battle of London WOD 2 (which appears to actually be two WODs in one) on Monday 11 November after the 0915 class. We will also hang out afterward and eat delicious foods. So here are the details —

What? BoL WOD 2A and/or 2B (released Sunday night) followed by some meat-grilling

When? 1030ish until we leave

Where? CFA, of course!

Why? Why not?!

 

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