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



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:


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

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


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!




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:


Warm Up

Amrac 7

250m row

10 push ups

10 kettlebell good mornings


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



800M row

25Push Press 135/95

800M Run

25 Pull ups



Warm Up

7 Min Amrac

200m run

10 inverse burpees

6 dumbell highpulls


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

immedietely followed by

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


15 min AMRAP

400m run


6Goblet Squats (1.5/1pood)



Warm Up

7 min amrac

10 walking lunges

20 partner plank patty cakes

10 kettlebell swings


4×4 Weighted Dips @(20X1)

3×8 Deadlift @ (20X1)



30 clean and jerk for time



See you all soon!



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)


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!



WOD for Friday 12-16-16

December 16, 2016

Dear Members and Friends-  after 2,106 posts, this is my last one in this capacity.  I’m sure that more than once you wished I’d wrap it up!  Please indulge me one last time.

Lots of ground to cover.  First and very much foremost, from both myself and Whitney: THANK YOU for your support, patronage and friendship over some to (in a few cases) all of the last 7 years.   That’s a good chunk of your life,  a decent amount of money, a lot of shared suffering, and hopefully some laughs and progress and good memories here and there as well.  I will miss instructing and interacting with you tremendously.

My last day of instruction is tomorrow and please recall that at 5 pm, in lieu of our normal schedule of sessions at 5 and 6, we will run heats of the workout of the day followed by an informal meet and greet with new owners Jordan and Joel.  Island Tacos is doing the food and drinks, (they’ll  be some beer) and we’ll toast to old times and to new beginnings.

Please note that Facebook, Instagram and (immediately after this post),  THIS page, will remain intact but will no longer be my voice or Whitney’s.  But you can continue to look for updates and info from those sources.

If you are holding a key to the gym  (Rick, Jill, Kayla, Brandon) please check with Jordan or Joel as to whether they want them back.  Also, if you regularly access the gym per agreements with me, please do not continue to do so without checking in with the new ownership.

Both Sides/Open Prep and CrossFit,  your workout is

“The reverse ladder”

For time

25 Squat Cleans @ 95/65, 5 Burpees

20 Squat Cleans @ 95/65, 10 Burpees

15 Squat Cleans @ 95/65, 15 Burpees

10 Squat Cleans @ 95/65,  20 Burpees

5 Squat Cleans @ 95/65, 25 Burpees

Sorry about the burpees for the second time in 3 days.  I can honestly say “I’ll never make you do burpees again”.
Open Prep-  Next week is your last in this current training block.  Thereafter you are in your final phase as the open draws closer and your programming will be addressed by Jordan and Joel.   Below is the last of the “Monostrucural Metcons” and you’ll see some tests similar to the first week in this block.  I’ll be alongside you and am looking forward to the open quite a bit!

Monday-  Work to a heavy single in the snatch,  the clean and the jerk (not necessarily the Clean and Jerk).  Then- 50 cleans for time at 135.

Tuesday- EOMOM  3 to 5 Bar muscleups  x 5.  rest 5.  EOMOM  3 to 5 Ring Muscleups x 5.  rest 5.   EOMOM 3 to 5 Chest to Bar Pullups x 5.

Wednesday- E3MOM- Row 30 calories as fast as possible.  x 3.

Thursday- For 1 cumulative time.  50 Box Jumps, 50 Wallballs, 50 deadlifts @ 225.

Friday- For time.  50-40-30-20-10 Thrusters @ 95.   50 Doubles between each round.


Lastly,  as stated, there is much I will miss, but I am very excited about the prospects for the gym!  Lots more details revealed tomorrow, but some very cool stuff is already trickling in.  Have a great time and enjoy the ride.  I look forward to witnessing your progress.


Warmest regards and thank you all,

Whitney and Brock






WODs for Thursday 12-15-16. Olympic Lifting is ON at 7pm.

December 15, 2016



I had hoped to program HELEN, an undiluted dose of pure Crossfit and a fantastic fitness test, but it’s pretty cold, and it’s pretty dark at 6am, so if you prefer, you can skip the run as follows:

Helen is 3 rounds for time:

400 M run

21 KB Swings @ 53/35

12 Pullups

If you prefer you can sub 100 Doubles for the 400 m run.  300 singles would be the scaled option.  This is a classic.  Go get it!

Open Prep


10 Deads, 10 Stiff legged Deads, 10 Hang Cleans, 10 Fronts squats, 10 S20 @ 65 lbs.


EMOM x 20 Odd- 15 Box Jumps 24″ @ 95,  Even- 10 Chest to bar Pullups




WOD for Tuesday and Wednesday 12-13/14-16

December 13, 2016

Open prep


Warmup- 100 Doubles

Work-  3x max unbroken ring muscleups.  Rest to recovery.  Score is total reps.

Work- EMOM for as long as possible up to 10 mins.  10 Power cleans @ 135.   So push hard for 10 reps.  As soon as you fail to get 10 reps, workout over.


WORK- AMRAP in 15.  Row 15 calories, 15 Wallballs.  100% intensity.




Tuesday (one of my favorites)


For time

10 Box Jumps @ 30/24, 20 Snatches @ 95/65

15 Box Jumps @ 24/20, 15 Snatches @ 115/80

20 Box Jumps @ 20″/16″ (16 inches is one of the jerk blocks or the 20″ box from a 3″ riser), 10 Snatches @ 135/95

All the snatches are full squat.   Scale first with reduction in weight, only scale to power snatches if necessary.



For time

Row 250 m, 15 Burpees, 1 lap Sled Push @ +90/+50, 15 Burpees, Row 250 M.  We’ve done this sprint stomper many times with the sled push being replaced by 25 KB swings.  It’s pretty gnarly that way,  and this change may make it even worse.  This is a straight up sprint, no pacing.  “Everyone Will Suffer” was coined after this workout.

Minimum 2 attempts.  We’ll score the best 2 marks per athlete.  You can take as many attempts as you like.