How many different ways can you say seven (English), siete(Spanish), sept(French), sieben(German), sette(Italian), sete(Portuguese), CEMb(Russian)…? Today’s WOD was Deadlift 1-1-1-1-1-1-1.  This is where you try to find how much weight you can possibly deadlift IN PROPER F

Today, our CFitters kicked some “virtual” Pharaoh butt in honor of the Jews for the Passover holiday.  In spirit, our CFitters had to row/run out of Egypt and then thrust the weight of the Egyptians for their freedom.  Just check out their facial expressions that show thei

Congratulations to Kristen on her CF Basics Graduation!!! Also, thanks go out to Renee for being an AWESOME coach for Kristen!!!

This one is deceiving….doesn’t seem bad but it makes you nice and sore! 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set

Can you say BURPEE?  Oh yeah, and pull up.  And oh yeah, let’s throw in one more exercise, RUN 800 meters. 20 burpee pull-up run 800 meters 20 burpee pull-ups run 800 meters 20 burpee pull-ups

It was a day of 50′s…walking lunges for 50 meters and 50 sit-ups x 4 (that would be 4 rounds) It was a crazy weather day.  Our CFitters were troopers in the rain for our early classes (half the WOD outside, half inside) and then it was an outdoor WOD by the evening.  LOVE

Did you know CF has it’s own language?  So far, we taught you: AMRAP = As Many Rounds As Possible SDHP = Sumo Deadlift High Pull Now, we are adding Tabata. Tabata = 20 seconds of work, 10 seconds of rest for 4 minutes of one exercise Today’s WOD was called “Tabata So

STRENGTH, STRENGTH, AND MORE STRENGTH Bench Press – test for max Got a lot of new postings to the strength wall.  New PRs for many!!!  WAY TO GO!! Weighted Pull Ups 1-1-1-1-1-1-1 Goal – add weight to your own body weight or decrease the assistance of the strength band pull

21-15-9 Deadlifts & HSPU or DB Shoulder Press

How many WODs can you say you have full control over how many reps you do?  Well, this one you do. The number of broad jumps it takes you to cover 100 meters is the number of reps you do for: alternating lunges, deadlifts, box jumps, and squats So, a person thinks hummmm…do I ta