Thank you again to all those than came out and participated or just watched Saturdays

AMAZING RACE! We had a blast and are blown away at what a solid community we are apart of! Lots of pictures to come so be ready!!

We also wanted to make sure we gave a HUGE thank you to Garrett Growney, Bob Brenner and Linda Tremmelling.  Garrett and Bob slaved away at the grill so we all could chow down immediately following the race and Linda did an amazing job capturing the moment during the event.  Thanks to all those that helped with kids and other behind the scene stuff so us trainers could participate in the race.  Wow, what great people you all are!

CFC WOD 1. Conditioning “Elizabeth” 21-15-9 of: Squat Cleans, 135/95 Ring Dips 2. Gymnastics EMOMx5: -Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip. or -pull up/kip or butterfly - work on keeping body in control during Kip/butterfly kip. Do as many reps as you can with good body control in Kip. Comp WOD 1. Conditioning “Elizabeth” 21-15-9 of: Squat Cleans, 135/95 Ring Dips 2. Snatch EMOMx12: Mins 1-3: 1 rep at 75% Mins 4-6: 1 rep at 80% Mins 7-9: 1 rep at 85% Mins 10-12: 1 rep at 80% 3. Gymnastics EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip.

CFCody Standard Tests

 Tomorrow we will be implementing our CFCody Movement STANDARDS tests.  These Standards include Conditioning, Barbel, and Gymnastic movements.  They are ranked with 4 levels, 1 being the easiest 4 being the hardest.  We will take the next 4 months to work through these Levels.  September will be designated for Level 1 ONLY.  If you complete level 1 in each movement you will write your name under the LEVEL 1 square on the GLORY BOARD.  This pattern will continue for October, November and December adding in levels 2, 3 and 4.  You must complete Level 1 in a movement in order to begin your Level 2 for that movement.  We hope this will encourage work on weaknesses and achieve your goals!  Ask a trainer for help with making goals or added info.