Uncategorized Post Archive

CFTO Events for 2011

Monday, January 3rd, 2011

Thanks to our amazing members and the community they support, we had a lot of fun and memorable events in 2010 — BBQs, Fight Gone Bad, Barbells for Boobs, 2010 CrossFit Games, Spartan Race, Warrior Dash, Disneyland, Holiday Party, and more. CFTO women, of course, added to the fun by creating their own memorable events; CFTO guys have their job cut out for them to catch up in 2011.

Gym-wide events for 2011 are lining up to be even better that last year. Click the headline above to see what’s on tap for 2011…

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Monday January 3rd, 2011

Monday, January 3rd, 2011

Buy-In: Push Press 5-5-5-5
All sets at 85% 1rm Press

WOD: 15 Min AMPRAP
- 12 Box Jumps
- 9 sit ups
- 7 push ups

Cash Out: Mobility and Stretching

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Friday, December 31, 2010

Friday, December 31st, 2010

Deck of Pain!
For this partner workout, each team gets a deck of cards.

Team member A starts turns over the first card, and the other member performs the number of reps and the exercise according to the scheme shown below. Once completed, that team member turns over a card for his/her partner… and so on, until all cards are done. First team done wins.

Card Values:
- #1 -10 = face value
- Face Cards = 10
- Ace = 11

Exercises:
- Hearts = burpees
- Diamonds = pull ups
- Spades = push ups
- Clubs = sit ups

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Holiday Partner Fitness Challenge!

Wednesday, November 3rd, 2010

You Only Hurt the Ones You Love — And We Can Help!

It’s the CFTO Holiday Partner Fitness Challenge!
Someone you know wants to make it through the holidays healthy and fit… Here’s your chance to help them do it!

Grab a Partner!
Here’s your chance to help your friend, significant other, family member, or co-worker jump-start their fitness regimen and make it through the Holidays healthy and fit. You’ll use a “buddy system” to support them – and improve your own fitness while doing it!

No need for a New Year’s Resolution!
We’ll give you special WODs, nutritional help, accountability, and lots more to help both of you get to January feeling lean, mean, and fit.

Great Prizes!
This event is both a support system and a challenge, so of course there are prizes.
Winners get SIX MONTHS FREE MEMBERSHIP! That’s a $1,800 value for the winning team!
Other prizes for runners-up and special categories to be announced.

When
When: November 8 – January 17. . . That’s 10 Weeks!
Cost: $295 for non-members / Free for current CFTO members

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Tuesday, November 2nd

Tuesday, November 2nd, 2010

Buy-In: AMRAP 2 Minutes:
- Kettlebell Swings

WOD: For time, 10-8-6-4-2 of:
- Deadlift (@ 55% 1RM)
- Lateral Jump over Paralette
- Pullup
-Ring Dip

Cash Out: Yoga & Mobility Work

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Monday, November 1st

Monday, November 1st, 2010

Buy-In: Overhead Squat Practice

WOD: 2-Parts:

1 – AMRAP 7 Minutes:
– 7 Thrusters
– 7 Knees-to-Elbows

— REST 3 Minutes —

2 – AMRAP 7 Minutes:
- 7 ABMat Sit Ups
- 7 Box Jumps

Cash Out: Yoga & Mobility Work

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Friday, October 29th

Friday, October 29th, 2010

Buy-In: AMRAP 2 Minutes
- Double Unders

WOD: AMRAP 12 Minutes:
- 5 Clean & Jerk
- 10 Paralette Burpees

Cash Out: Handstand Practice and Yoga

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Tuesday, October 12th, 2010

“Amazing Grace” Fundraiser This Weekend!
Saturday, October 16th at 1pm

This fundraiser supports Mammograms in Action, a non-profit organization located in Lake Forest, CA, that provide funding for qualified women who need screening and/or diagnostic procedures in the prevention of breast cancer. By supporting MIA you help low-income and uninsured women. 100% of the proceeds of Amazing “Grace” will be donated to Mammograms In Action. Minimum suggested donation is $35, which also gets you the Amazing Grace T-Shirt.

The workout, “Grace,” is simple: 30 Clean and Jerk for time.
All are welcome to come and try. No minimum donation required, and we will scale the weight.

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Friday, October 8th

Saturday, October 9th, 2010

Buy-In: 2 Rounds:
- 1 min tuck Hang
- 1 min. Plank
Rest 30 seconds between rounds

WOD: For Time: 20-15-10-5 of…
- Hang Power Cleans
- Push Ups

Cash Out: “Dead Bugs” and Yoga

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Thursday, October 7th

Tuesday, October 5th, 2010

Buy-In: Push Press 3-3-3-3-3 …at ~85% 1RM Press

WOD: 7 Rounds for Time:
- 5 Ring Dips
- 7 Knees to Elbows
- 10 OH Squat

Cash Out: Yoga and Mobility Work

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