Archive for December, 2016

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Tomorrow! (12/31/2016)

December 31, 2016

Hey Folks!

 

Dont forget:

Yoga tomorrow at 8:45

Group Classes at 10:00 & 11:00.

 

See y’all there!

 

JV

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December 29th, 2016 and New Years Eve!

December 30, 2016

Hey Folks!

 

We are proud to announce the official start to weekend classes!   Classes will be at 10:00 and 11:00.

There is a New Years Eve tradition near and dear to our hearts and having classes to celebrate our growth from year to year is an excellent way to zoom out and take perspective on our progress.  You can do that in many different ways, but for us, we will do so by working to:

a 2RM Squat Clean Thruster

then, for time:

21,15,9

Thrusters

Pull Ups.

 

Then:

Some socializing.

 

For tomorrow:

Sled pushes and Over Head Squats in the Strength Skill and

Metcon: 12 Min Amrap light pwr snatches(75/55), 200 meter run, and 12 V ups.

 

 

See y’all soon!

JV& JH

 

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Coming Week

December 26, 2016

Happy Holidays!

As we cruise through the last leg of holiday season we have some good worked lined up.  This week will bring a focus of weightlifting at a moderate volume levels and then round out with some Gymnastics focus towards the end.  We will plan on having Saturday classes from this point forward, for now at 10:00 and 11:00. This may change moving into the future but we will follow this for now.

Saturday, December 31st will have us all testing an old favorite.

As a reminder, tomorrow’s classes will be 8:45, 1:00, and 5:00.

 

See you all soon!

JV&JH

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Christmas Eve

December 24, 2016

Hey folks!

 

No yoga tomorrow morning, but please join us for the 12 days of Christmas workout!

I look forward to seeing you there

JV

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Friday Dec 23

December 23, 2016

CFCB’ers –

I am happy to be able to tell y’all that the Wodify system is up and running! If you have not gotten an email from Fancy Pants Fitness Enterprises (yes, that is our business name) then there was probably one of two problems. Either you didn’t have the chance to get signed up on our list, or we couldn’t read your writing on the list. In either case, just send me a message with your accurate email. The link on the email you received (or will receive) will lead you through getting set up with a Wodify account and downloading the app to your phone if you would like. You will be able to see the workout for the next day starting at 8 p.m. and you can check people’s scores, sign up for classes to reserve your spot, track results and more.

The second announcement is about our first weekly Happy Hour at the Bar. Starting tomorrow, we will be hosting a weekly social event on Fridays at 5:30, featuring a suggested barbell complex… and beer! Hopefully in that order as we could not recommend barbell work after you have been drinking! If you come in and crush it Friday morning, you can come back and toss around more weights, or just toss back a beer. If you don’t make it to the gym and are thinking of skipping your Friday workout to hit the bar with co-workers after a long week, you can come to the gym instead and get a workout with a bunch of your friends!

We are not sure about Saturday morning yoga this week as it is Christmas eve. Who wants to get flexy? If people are interested, we will have it as usual, but please let us know right away. On Christmas eve, we will be doing the 12 Days of Christmas workout with heats starting at 10 and 11. We will be closed on Christmas Day. On Dec 26, we will not have the 6 am or 7 am classes but will do 8:45, 1 and 5.

If you can’t get on the Wodify app to see tomorrow’s workout, here it is:

Strength/Skill

A1 – Stone to Shoulder with a Squat  – 4 sets of 8 (alternating sides)

A2 – Single arm overhead dumbbell carry – 4 x 40M per side

Metcon:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of  1 arm dumbbell snatches (40#/25#) and box jumps (24/20)

See you tomorrow!

-JH

 

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Tuesday, Wednesday, Thursday, December 20, 21, 22

December 20, 2016

What’s up, folks?

Great first day.  Lots of excellent effort on the quick back squats and shuttle sprint efforts today.  Y’all really know how to kick it in when the time limit starts closing in!

 

For those with questions on Open programming:  Brock had posted this weeks programming, at the end of last week.  His planned cycle finished up at this time.  Please see posts below for prescription.  After this week you will see more info for the “Competitor’s Programming”.  The concept will be the same and I look forward to partnering with all of you that are interested in this journey.

 

Christmas Eve:  Saturday 24th.  We plan on having two heats for the 12 Days of Fitness Festivus.  Set up like class time at 10:00&11:00.  I welcome you all to join for an undisclosed but undoubtedly long burner.  Nothing crazy hard, but a tip of the hat and gratitude for all of us to be grateful in our minds and bodies.

 

Normal Classes:

Tuesday.

Warm Up

Amrac 7

250m row

10 push ups

10 kettlebell good mornings

Strength/Skill

A-1: 3×10 Strict Handstand Pushups.  Increasing deficit as able.

A-2: 2 rounds of max distance 2 hand Farmers Carry @ 1.5/1pood

Metcon

Push-Pull-Run

800M row

25Push Press 135/95

800M Run

25 Pull ups

 

Wednesday

Warm Up

7 Min Amrac

200m run

10 inverse burpees

6 dumbell highpulls

Strength/Skill

A1- 3 Rnds of row 500m (10 sec slower than best 500m)

immedietely followed by

A2-10 burpees over erg(sprint) Rest 3 minutes

Metcon

15 min AMRAP

400m run

12HSPU

6Goblet Squats (1.5/1pood)

 

Thursday

Warm Up

7 min amrac

10 walking lunges

20 partner plank patty cakes

10 kettlebell swings

Strength/Skill

4×4 Weighted Dips @(20X1)

3×8 Deadlift @ (20X1)

Metcon

Grace

30 clean and jerk for time

135/95

 

See you all soon!

JV

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December 19th Group Classe

December 19, 2016

Hey folks!

 

We(Jordan & Joel) will continue posting on the blog for a while as we transition to the Wodify system. We will be releasing a new website  in a few weeks; this is super exciting for us and we will be sure to keep everyone aware of where to retrieve information in the coming weeks.  Programming for tomorrow:

Warm Up:

Mobility work and group conversation, followed by

7 Min AMRAC (As many rounds as comfortable)

10 Air squats with 2 second pause in the bottom

5 Pullups or ring rows, 1 second pause at the chest

20 meter duck walk.

Strength Skill

     A-1: Back Squat 4×8 (20×1) @ 60% of a 1 Rep Max

A-2: Weighted C2B Pull Ups 4×4 (21X1)

Metcon

15 Minute Partner AMRAP-1 partner working at a time

3 Back Squats @ today’s best 8 rep

100 meter shuttle

Each partner must complete a full round before tagging out.

 

See you soon!

JV & JH