12.31.08

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

WE ARE CLOSED TODAY AND TOMORROW…HAVE A GREAT NEW YEARS!

December 31, 2008 | Filed Under W.O.D. | 3 Comments

12.30.08

CFHQ Rest Day

Come in today for a Ray Workout (no, it’s not Donkey Punch) or make up any of the past three WODs (I highly recommend Saturday’s if you didn’t do it…)

A Warm Welcome…

to Catherine, Kit, Rebecca, Khaki and Katy! We are so excited to have you in the ever growing CFPT family!

Big Thanks…

to Mike D. for the celebratory Yuengling!

The New PR (personal record) Board!

Many of you were worried that all those crazy WODs posted up on the board were the workouts for the next few weeks…never fear…it’s our new PR board. Those WODs are some of the benchmark and hero WODs, we will keep track of the top 3 male and top 3 female times going forward in the new gym.

I am very please to announce the first peeps to make the board during Michael yesterday!

Boys: Jeff L., Ryan and Todd
Girls: Jenny V., Jenn Mc and Reagan

GREAT JOB everybody!

Holiday Hours + Reminders

Just a reminder we are closed New Year’s Eve and New Year’s Day. We are back open with our regular schedule starting Friday, January 2nd.

As we continue to grow, we want to be sure that everybody continues to arrives on the hour so we can try to start everybody at quarter past the hour. Life does get in the way, so if you do arrive late, we will do our best to get you started at half past or as soon as possible. Also as we continue to grow, we do plan on expanding our schedule to offer you more options.

December 30, 2008 | Filed Under W.O.D. | 18 Comments

12.29.08

CFHQ WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Watch Nicole C. on fixing the Push Press Dip
Shoulder Press, Push Press, Push Jerk Tri-panel

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

CFPT 2.0 NOW OPEN!

We are officially open in our newer and bigger space! Pardon our dust while we clean up after the build out this weekend. We welcome your feedback…drop us a line and let us know what you think about the new place and any suggestions or feedback on things that you would like to see in the new gym!

December 29, 2008 | Filed Under W.O.D. | 20 Comments

12.28.08

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

WE ARE CLOSED TODAY WHILE CFPT 2.0 BUILDOUT IS FINISHED UP

We will be open for regular hours Monday. Don’t forget we will be closed:
Wednesday 12/31
Thursday 01/01

Starting the 2nd, we will be back to our regular schedule.

December 28, 2008 | Filed Under W.O.D. | Leave a Comment

12.27.08

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

WE ARE OPEN TODAY!

Moving will begin at 11am…

December 27, 2008 | Filed Under W.O.D. | Leave a Comment

12.26.08

Rest Day

Just a reminder we are closed for the holiday today, but will be open at 10am tomorrow. Moving day is also tomorrow, if you are feeling like an extra WOD, we’ll be carrying stuff over to the new gym starting at 11am .