**Ladies, Let’s Get Physical**

girls only class

Wanna feel the burn? 

Wanna get ready for bathing suit season?

Wanna hang with other cool chicks who love to sweat? (Because girls rule and boys drool, duh.)

Boom!  I got your answer… join Amy Levens, Chief Sweat Officer at her new class CFRX Ladies — that’s right NO boys allowed!

This class is geared as an EPIC calorie burner (remember… bathing suit season… your bikini called, it misses you) and will get you movin’ and groovin’ to a whole new you.

Class is scheduled 3x per week starting February 3rd:
Tuesday @ 10am
Thursday @ 10am
Saturday @  8am

GUESS WHAT!  This class is open to all members (all female members, duh) AND AND AND all their most bestest friends.  YES, you can phone a friend and get her hooked on sweat just like you!

Got questions?  I bet you do…especially about bringing a friend (Hel-lo BFF)…email Amy at a.levens10@gmail.com or corner her at the gym and she’ll get you sorted straight away!

PSSSSSSSSSSST, hey boys (yes you, the one I’m ignoring…) let your wife, girlfriend, sister, aunt, mom know about this… they can get in on the action too since our CFRX ladies class series is open to folks outside of membership.  We gotta get them some kool-aid too, ya know.

And check out our Facebook group!

Thursday, January 29, 2015

1.27

150129:

10 minutes: Muscle up or kipping pull up practice

-then-

“Death by Squat Clean”
Minute 1 – 1 Squat Clean (135#/95#)
Minute 2 – 2 Squat Cleans (135#/95#)
Minute 3 – 3 Squat Cleans (135#/95#)
Continue to add one repetition per minute, for as long as possible.

-then-

3 Rounds Max Toes to Bar
-immediately followed by-
1 min banded or weighted plank


630 Skills: Basic rolling and break-falling skills

Wednesday, January 28, 2015

ashley bikin fun

150128:

AMRAP 20:
50 Wallballs (20#/14#)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145#/100#)
20 Jerks (145#/100#)
10 Snatches (145#/100#)
10 Muscle-Ups

-then-

3 sets:
3×20 Weighted hip ext or hypers
3×20 weighted lunge (front rack)

Tuesday, January 27, 2015

1.26

150127:

Sumo Deadlift: Build to a Heavy Set of 5 Reps

-then-

50 Deadlifts, for Time (185#/135#)
EMOM – 10 Burpees

NOTE: Time is scored and how many burpees you finish should be noted. Reduce total # of deadlifts remaining by 1 each minute you don’t complete burpees.

-then-

Core:
80 flutter kicks
40 sit-ups
80 flutter kicks
40 sit-ups
80 flutter kicks


630 Skills: “Bulletproof Shoulder” Mobility protocol + Split Jerk footwork drills

Monday, January 26, 2015

darby tgu

150126:

“Slingshot”
7 x 3:00 Rounds:
200 Meter Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
AMRAP Power Cleans in Time Remaining (135#/95#)
NOTE: Rest 1:00 Between Rounds. Score is Total Power Cleans across all rounds.

Sunday, January 25, 2015

squat low

150125:

Run 5 K

-Rest exactly 5 minutes-

“Hollandaise”
AMRAP 8:
3 Power Snatches (95#/65#), 3 Box Jump Overs (24″/20″)
6 Power Snatches (95#/65#), 6 Box Jump Overs (24″/20″)
9 Power Snatches (95#/65#), 9 Box Jump Overs (24″/20″)
NOTE: Continue to add 3 reps per round until time is up.

Legacy WOD

View Legacy WOD