Joe

Workout of the Day

A.
Snatch 1-1-1-1-1-1-1-1-1
Increasing the load each set, establish a heavy snatch

15 minutes

B.
Four sets of 2:30 minute AMRAP
15 Calorie Assault Bike buy in (ladies: Airdyne)
In remaining time:
5 Power Snatches (135 / 95)
5 Bar Facing Burpees

Rest 90 seconds, and pick up where you left off

Liz

Workout of the Day

A.
Clean and Jerk 1-1-1-1-1-1-1-1-1
Increasing the load each set, spend 20 minutes establishing a heavy squat clean and jerk

Rest 2 minutes between sets

B.
CrossFit Games Open Workout 13.4
AMRAP in 7 minutes, climb the ladder of:
3-6-9-12-15-18-21 rep rounds of:
Power Clean and Jerks (135 / 95)
Toes to Bar

Score will be total reps

ANNOUNCEMENTS:
-It’s time! Register for the 2017 CrossFit Games Open! Just like the past few years, we plan on making it a little more fun and exciting with the Intramural Team competition we create only at CFF. It’s a ton of fun, so be on the lookout for info in the next few weeks.

-Mark your calendars! Coach Bob’s Army Retirement party is Friday, February 10th at the gym. Bob is celebrating 20+ years in Military. He has been planning this for months, and if you know anything about Bob, he knows how to party, so expect to have a good time. THIS IS THE OFFICIAL INVITE TO EVERYONE AT THE GYM! It’s going to be a blast, so we want you there.

-CLEAN EATING POTLUCK: February 4th, at 6:30 PM at the gym. If you’re in the challenge or not, feel free to come. Bring your best clean ingredient dish.

Larry

Workout of the Day

A.
Every 10 minutes, for 30 minutes (3 sets):
500m Row
400m Run
30 Box Jumps (24 / 20)
20 Handstand Push-ups
10 Bar Muscle-ups

Each round will be scored for time.

ANNOUNCEMENTS:
-It’s time! Register for the 2017 CrossFit Games Open! Just like the past few years, we plan on making it a little more fun and exciting with the Intramural Team competition we create only at CFF. It’s a ton of fun, so be on the lookout for info in the next few weeks.

-Mark your calendars! Coach Bob’s Army Retirement party is Friday, February 10th at the gym. Bob is celebrating 20+ years in Military. He has been planning this for months, and if you know anything about Bob, he knows how to party, so expect to have a good time. THIS IS THE OFFICIAL INVITE TO EVERYONE AT THE GYM! It’s going to be a blast, so we want you there.

-CLEAN EATING POTLUCK: February 4th, at 6:30 PM at the gym. If you’re in the challenge or not, feel free to come. Bring your best clean ingredient dish.

Carly and Brooke. If you see Brooke in the next day or two, say your (temporary) goodbye, as she will be traveling to Vienna for the semester. Have fun, Brookie-Boo-Boo!

Workout of the Day

A.
Push Press
Three sets of 4.4.4.4. at 70%
(or 5-10 lbs heavier than your last PP session)

Rest 30 seconds between clusters, 3 minutes between sets

B.
AMRAP in 12 minutes of:
8 Lunges w Barbell OH (95 / 65)
16 Kettlebell Swings (53 / 35)
8 Lunges w Barbell OH
16 Hand Release Push-ups

Rx+ 125/90, 70/53, HRPU w feet on 12 inch box

ANNOUNCEMENTS:
-It’s time! Register for the 2017 CrossFit Games Open! Just like in the past few years, we plan on making it a little more fun and exciting with the Intramural Team competition we create only at CFF. It’s a ton of fun, so be on the lookout for info in the next few weeks.

-Mark your calendars! Coach Bob’s Army Retirement party is Friday, February 10th at the gym. Bob is celebrating 20+ years in Military. He has been planning this for months, and if you know anything about Bob, he knows how to party, so expect to have a good time. THIS IS THE OFFICIAL INVITE TO EVERYONE AT THE GYM! It’s going to be a blast, so we want you there.

-CLEAN EATING POTLUCK: February 4th, at 6:30 PM at the gym. If you’re in the challenge or not, feel free to come. Bring your best clean ingredient dish.

Jake

Workout of the Day

A.
Front Squat Clusters
Three sets of:
3.3.3.3. at 70%
(or 5-15lbs heavier than your last FS session)

Rest 30 seconds between clusters, 3 minutes between sets

B.
CrossFit Games Open Workout 15.3
AMRAP in 14 minutes of:
7 Muscle-ups
50 Wall-Balls (20 / 14)
100 Double-unders

If you do not have muscle-ups yet, complete 14 of your highest level pull-ups

Or, 15.3 Scaled
AMRAP 14:
50 WB
200 SU

ANNOUNCEMENTS:
-It’s time! Register for the 2017 CrossFit Games Open! Just like in the past few years, we plan on making it a little more fun and exciting with the Intramural Team competition we create only at CFF. It’s a ton of fun, so be on the lookout for info in the next few weeks.

-Mark your calendars! Coach Bob’s Army Retirement party is Friday, February 10th at the gym. Bob is celebrating 20+ years in Military. He has been planning this for months, and if you know anything about Bob, he knows how to party, so expect to have a good time. THIS IS THE OFFICIAL INVITE TO EVERYONE AT THE GYM! It’s going to be a blast, so we want you there. 

-CLEAN EATING POTLUCK: February 4th, at 6:30 PM at the gym. If you’re in the challenge or not, feel free to come. Bring your best clean ingredient dish.

Nat

Workout of the Day

A.
“Dissecting Kelly”

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 WB, and Partner B will run 400 meters – and so on for 30 minutes.

AMRAP in 30 minutes of:
400m Run
30 Wall-Balls (20 / 14)
30 Box Jumps (24/20)

Can you go unbroken and hold a consistently fast 400m time every round?

Last done: 8/6/16

Ellen

Workout of the Day

A.
Overhead Squat 4-4-2-2
Increasing the load each set, establish a heavy set of 2

For those with limitations, front squats will be an option

B.
“Corroded”
Last done: September 9, 2016
Seven rounds for time of:
7 Overhead Squats (135 / 95)
27 Double-unders

Getting Older, Sleeping Less | New York Times

Ukoli

Workout of the Day

A.
Clean and Jerk
Every minute, for 12 minutes: 1 squat clean and jerk

Starting moderately heavy, increase the load every 3 minutes

B.
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Hang Squat Cleans (135 / 95)
Handstand Push-ups

Rx+ 185 / 125, SHSPU

Workout of the Day

A.
Pull-ups and Progressions

B.
Every 4 minutes, for 20 minutes (5 sets):
500/400m Row
40m Box Push

Each will be for time

Workout of the Day

A.
Push Press
Three sets of: 4.4.4.4. at 65%
(or 5-10 lbs heavier than your last session)

Rest 30 seconds between clusters, 3 minutes between sets

B.
CrossFit Games Open 13.2
AMRAP in 10 minutes of:
5 Shoulder to Overhead (115 / 75)
10 Deadlifts (115 / 75)
15 Box Jumps (24 / 20)

-The Muscle-up course is sold out! We’re looking forward to your progress in this highly sought after skill.

-The Clean Eating Challenge is under way. If ever you feel like quitting, just remind yourself why you started!

-Soles 4 Souls: thank you every one for donating your shoes. We have pretty much maxed out the massive container in the lobby. Well done.