 | WOD Blog |  |
Tue, Feb 28 |
 Sat, Apr 22, 2017 at 2:30pm SPEAR Self Defense
Sat, May 6, 2017 at 12:00pm SPEAR Self Defense Course: First Strike
Sat, Sep 30, 2017 at 10:00am Flower Moye's Rowing Seminar
Thu, Oct 5, 2017 at 6:30pm Flower Moye's Rowing Seminar
Wed, Nov 15, 2017 at 6:30pm Trainer meeting
Fri, Feb 16, 2018 at 6:30pm Potluck
Sat, Apr 14, 2018 at 8:00am 3rd Annual New You Challenge Orientation
Fri, Jun 29, 2018 at 6:30pm Ariel and Colin's Going Away Party at Jill and Mike's
Sat, Oct 13, 2018 at 8:30am The CFN Triathlon Toledo
Tue, Oct 30, 2018 at 6:00pm Halloween Party!
Sat, Dec 8, 2018 at 10:00am SPEAR Self Defense Class
Thu, Feb 21, 2019 at 4:30pm 2019 Crossfit open
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 |  Ryan Aug 20, 2018
Happy birthday Brooke. 
Happy birthday Brooke!! Love ya girl
HBD BO.
Nice work Szabo!!!
HBD Jim!
Happy birthday Jim!
OH IT'S ON MAGEL!!!!
225# TARRAH!!!! Beast Mode!
Thank you, thank you! (I’m bowing dramatically.)
Hey gang don't forget 'The CFN Triathlon Toledo' It starts at 9am and we will be going over routes and scaling versions @8:30am. Kick board version for you non-swimmers. Social following. Hope to see you there!
Happy Birthday Amber
Happy gymversary Rogan! Two years...what?!
BRYYAAAAAANNNN!!!! Nice work bro!
Happy birthday Penny!
Happy four-year anniversary Leila! Your consistency and dedication are a good example for us all. Love you girl!!
What the heck, 830? You guys forgot to remind me we were supposed to do 3 minutes of burpees.
Nice work Szabo!! Slayed it!!
Great programming, Ryan! I loved the skill and the wod was very challenging.
Happy birthday Britney! Love you girl :). And good luck at your half marathon in Phoenix!
Happy birthday mark!!
Team 5:30. No Class. SNOW!
Nice work on that c&j, Bo! You too, Debbie! I ❤️ Pr’s
Kimberly...You are strong and possess impressive capacity for endurance; both in the gym AND in life. You are constantly serving others in the name of Jesus. I love and admire you. I am so happy for you for this next new and exciting chapter of your life!
What a great WOD to honor you Kimberly! It literally has your name all over it! When I think of fire breathers - you are one of them. So chillax... until someone throws a barbell in from of you! Reed and I may not make it tonight. He's not feeling well. Let us know if/when you find your next Box of choice. Would love to hear about it! Take care Double K. XO.  Tarrah Apr 15, 2019
Ryan let me do the programming this week :) I thought it would be fun to do powerlifting totals, so we will be doing bench on Tuesday, backsquat on Wednesday, and deads on Thursday (in addition to the WOD.) If you come wod all three days, you’ll have a powerlifting total to post to a second WOD Blog tab on Thursday named “powerlifting totals.” I’m going to share some information about barbell that many of you know but some of you do not. When we use the term Olympic lifting, that only refers to snatch and clean and jerk. Snatch and clean and jerk are the only two barbell moves performed in the Olympics. The term Olympic lifting is used synonymously with the term weightlifting. In the Olympics, athletes perform both lifts, and the combined total is their score. Powerlifting refers to back squat, deadlift, and benchpress. At powerlifting meets, the max weight performed in each lift is combined to produce the athletes “powerlifting total,” which is the athletes score.
5 years blowing up WODs at CFN, Chris!! Way to go!
Happy Gymversary #5 Derek!! You have been such a huge blessing from the start. Keep up the good work! Love you, brother!
Happy birthday, Derek and Maria!! Hope you both have a great day and a blessed upcoming year!
Happy Birthday Luke!
Happy birthday Luke! You’re a fun trainer and awesome pastor. God bless you!
Worst 27 min of my life! I can’t even remember the first half of my day now! Haha
Nice push today Magel. You must've been hustling...I know I was! Strong effort!
Happy birthday, Trista!!
Happy Birthday Trista!
Nice work Szabo and Rogan! Way to push the pace!
This is one of my favorites!! Except that last movement...800m run equals 1 rep. Haha😂😂
Oly was so fun!! Thanks for coming you guys!!
CASEY MILLER!! Great DL PR! Way to pull heavy! |
17012
Metcon: Time
Warm-up:
Skill:
We will be going over the Romanian dead lift. Aka the stiff legged dead lift.
Working on form and mechanics. Then finding a proper working weight for the WOD.
WOD RX:
4x rounds
Use same bar load throughout
15x Overhead squats (95#/65#)
15x Pull-ups
15x Split jerk
15x Knees to elbows
15x Hang power clean
15x Stiff-legged deadlif
| 100% |  | |  | 0% |
| 1st | 20:57 | Casey F Tue, Feb 28, 2017 | | 2nd | 23:17 | Cherity Tue, Feb 28, 2017 | | 1st | 22:55 | Rogan Tue, Feb 28, 2017 | | 2nd | 27:53 | Mark Tue, Feb 28, 2017 |
| Mark | 27:53 | S1 | | Luke F | DNF Rx | | | Zack | DNF Rx | 3 rds | | Rogan | 22:55 | S1 | | Kimberly | 24:43 | S1+ | | Casey F | 20:57 | S2 45# bluebnd | | Cherity | 23:17 | S2 3 rounds | | Tarrah | DNF | 55#, 250 reps in 25 minutes | | Matt H | 23:00 | S1 | | Stephanie C | 23:56 | 45# 3 rds | | | Results Posted: 10 |
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