WOD 12/17/16

PRE CLASS WARM UP

1000m Row, then:

3 Rounds

10 DB Row/side (15/25)
10 Inch Worms

METCON

“Glenn” – Hero WOD (Scaled)

30 Clean & Jerk (115/85)
1 Mile Run
20 Strict Pull Ups
1 Mile Run
100 Burpees

ADVANCED

“Glenn” – Hero WOD (RX)

30 Clean & Jerk (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

POST CLASS

800m Team Jog


Ugly Christmas Sweater WOD

The annual CFC Ugly Xmas Sweater WOD is today at 10 AM. Find your fugliest sweater, get xmas’d out, come on it, find a partner, and wring out that nasty sweater when you’re done! A great workout and awesome community fun event! Be there!


Auto Burglaries

Peeps – DO NOT, DO NOT, DO NOT leave anything remotely valuable or interesting in your cars. The east side of the Sports Complex (Techniques, CFC, CCK, Rockball,and CAB) have had a rash of auto burglaries over the past few weeks and Tuesday night 3 more cars got hit. Two of them were CFC peeps and another was at Techniques. There may be more, but that’s what has been reported thus far for last night. All the vehicles were parked in lit areas and the incidents are occurring between 6-8 PM. If you have stuff in the passenger compartment of your car, you should bring it in with you, put it in the trunk, or hope thieves aren’t interested. We have requested property management to re-establish their security patrol services and RCPD has also been notified. If you happen to see anyone that is lurking, immediately report them and make it painfully obvious you are watching them. Get license plates, descriptions, photos, whatever and call SSD/RCPD at 874-5115.


 War of the Centurions 

It has been brought to our attention that people are having some reservations about signing up for the in house competition for a few different reasons. To clear things up a little, we wanted to remind people about being able to compete in the scaled division regardless of how long you’ve been doing Crossfit. Every workout will allow you to scale accordingly, if you need a band for pull ups then use one, if you need to do step ups instead of box jumps that’s fine too. 

If you are currently doing Rx programming during CFC classes, you should compete in the Rx division. 

Coaches are encouraged to compete and will be competing along side the Rx competitors however they will be scored separately and have their own podium spots.  

Registration ends January 1, 2017 so make sure you get signed up. Registration sheets are still located on the front counter. 

We want to reiterate that if we don’t get at least 40 athletes competing we will have to cancel as there will not be enough people to have the event. Currently 10 people have signed up and 8 of those have paid.  

This will be a great experience and everyone will walk away with something. We want to encourage everyone to participate and compete!!!

If you have any questions at all please feel free to ask Kevin, Nicole or any of the Coaches.

Follow us on Instagram @warofthecenturions and Facebook for our comp sponsors and updates!!