WOD 1/27/17

STRENGTH

Dynamic Deadlift
8m EMOM – 3 Reps every 30s. (55% 1 RM)
-Focus is on bar speed and explosive action

METCON

5 Rounds

16 Front Rack Lunges (85/55)
20 Burpees

ADVANCED

5 Rounds

16 Front Rack Lunges (95/65)
20 Burpees over Bar

POST CLASS

Banded Hip / Glute  Stretches


WotC IV Pictures

Kids – If you have pix from the War of the Centurions competition, can you please burn them to a disk of some sort and get them to Crazy Ivan or the AlleyCat so we can post them for our peeps? I know there were a ton taken and we want to get some out there on the interweb! Thank you!


New Clients

If you have friends or family who enjoy working out and challenging themselves, now is the perfect time to bring them into CFC and make them part of the Red & Black Machine!

Let us know via email if you have someone you’d like to bring in for a trial class and we can get them started on the road to better health and fitness for the new year!

Don’t keep the CFC secret to yourself – make your friends and family part of the fun!


2017 CrossFit Games Open

The CrossFit Games Open registration has opened! The Opens are the first step towards Regionals and the CrossFit Games, and regardless of ability level it’s a great way to have fun and become part of the competitive community of your gym and the CrossFit community as a whole. We urge folks to take part in the Opens and put their best effort forward, even if they are just tackling the events for fun! We will set up our in-house judging schedule later in the month and let folks know when they can tackle the Open events at CFC. The Opens will run from 2/23 – 3/27.  Registration/info can be found at http://www.games.crossfit.com !

Ivan’s Army – We have a very strong contingency of athletes at CFC. For once, we are all in the same place at the same time and uninjured. I would really like to see a large group of our competitive CrossFit athletes take on the 2017 Opens with a dedicated and serious tone – RX and Masters. It’s time we step back up to showcase our talent and dig deep to make an impression we haven’t been able to in a while. Get prepped, focused, stay injury free and crush some souls!


Thank you to Rogue Fitness and Spikeball!

On the men’s side of the podium, the guys were lucky enough to get gift cards to Rogue Fitness and the winner of the Men’s RX category, got a Spikeball game!

Mike Hardenburg (RX Category) gets some Rogue swag and a Spikeball set, while Coach B-Rad (Coaches Category) and Neeraj Chauhan (Scaled Category) get some Rogue gear!!