MONDAY 12.11.17 “DECK THE HALLS” PARTNER WOD

deck the halls

Today @8:30am, 4:30pm, & 6:30pm

Deck the Halls WOD:
2 person teams
AMCAP (As many cards as possible) in 30 minutes:
Spades: Butterfly Abmat Sit-ups
Hearts: Wall Climbs *reps can be shared with your partner. (modify with partial climbs or walk in and out with feet on a box.)
Clubs: Medicine Ball Cleans 20#/14#
Diamonds: Box Jumps 24/20″
Jokers: Both partners Ski/Row 500 meters together (one partner skis the other rows and next time the joker comes up switch machines)
Aces 11 Burpees
*post number of cards and number of jokers in 30 min.

Partners–please bring your own deck of cards to use for this. You will need a full deck of 52 cards.

Each team will start the workout with a deck of cards. At 3,2,1, Go, the first team member will flip over the top card and complete the reps and the movement dictated by the suit and number on the card. For example, if team member 1 flips over a 10 of Diamonds, then they would complete 10 box jumps. Team member 2 must wait until their partner has completed all of the reps on that card before they can flip over the next card. This alternating rotation will continue until the 30 minutes are up. If you make it all the way through the deck, simply re-shuffle the deck and keep going.

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

If a Joker card is flipped over, both partners ski/row 500 meters together. One skis the other rows and the next time the joker comes up swap machines.. The team member who flipped over the Joker card must flip over another card until they get a card from one of the 4 suits.

**Don’t forget this important rule!! Team member 2 waits until their partner has completed all of the reps on that card before they can flip over the next card.
Enjoy!!

SUNDAY 12.10.17


Sunday Group WOD @9:30am today with Coach Kristin.

Get out your Holiday WOD gear for our “Deck the Halls” Partner WOD tomorrow @8:30am, 4:30pm or 6:30pm! Bring a deck of cards!

SATURDAY 12.9.17 FREE COMMUNITY WOD


Join Coach Jill today at 10:30am!

FRIDAY 12.8.17


Give it ALL you got, and leave it ALL out there on the floor!

COMMUNITY WOD TOMORROW MORNING @10:30AM WITH COACH JILL!

Bring all your friends for FREE!!!

THURSDAY 12.7.17 REST DAY/OPEN GYM


Grab all your friends for FREE Community WOD this Saturday at 10:30am with Coach Jill💪🏻

WEDNESDAY 12.6.17


Yoga 906 @6:30pm
Free for members & $5 drop in.

TUESDAY 12.5.17


Week 10: Progenex Amplitude (Creatine)

Amplitude gives your muscles the explosive energy they need, so you can power towards a new PR, pack on more muscle mass, or simply crush your next workout. Take your training and performance to the next level. Add Amplitude to your arsenal today, and learn how to use creatine to get the results that you’ve always dreamed of!

There are a number of creatine benefits that athletes should be aware of. Creatine supplementation has been shown to:

Increase 1 RM muscle strength;

Enhance anaerobic power;

Stimulate muscle hypertrophy;

Build fat-free mass;

Increase ability to perform high-intensity exercise;

Enable greater lifting volume;

Increase muscle glycogen content.

PROGENEX Amplitude gives your muscles the explosive energy they need to take your training to the next level.

See our office for a 60 serving bag today!

DECEMBER AOTM: Judy K.

Congratulations to our December Athlete of the Month, Judy Krause!

Judy is a dedicated member of our CF906 Morning W.O.D. Squad. She starts her mornings off right with Train For The Win affiliate programming at our 8:30AM class, and finishes her trip to the box with a nice cup of coffee with the ladies.

Judy has the personality that can be described as colorful, hard-working, dedicated and witty. We appreciate her jokes as they always make the group laugh.

Don’t let her pint size fool you. She is packed with fun!

-The CF906 Team

SUNDAY 12.3.17


Sundays are for Partner WODs!

SATURDAY 12.2.17


4 Rep Max Front Squats!