Thursday 10/30/14



6:00am, 6:00pm, (7:15pm, private)

buy in: 30 Turkish get ups, increasing weight 3+ times


“Annie likes to Run”

50 sit-ups

50 double unders

300m run

40 situps

40 double unders

300m run

30 sit-ups

30 double unders

300m run

20 sit-ups

20 double unders

300m run

10 sit ups

10 double unders




Week 4 Challenge Updates

What a great week with sugar free burpees and a ton of team encouragement.

Several of you came in during the PM classes  despite having already worked out in the morning to get your numbers in. Others cranked them out early on. I saw a few groups doing burpees in between workouts which was quite impressive. Today Justin walked in with only 20 partner burpees for the week and walked out with 126 thanks to all of his team members. Pretty amazing!

Tomorrow I will list challenge winners for weeks 1-3.

On to week 4!

Diet: we are taking a week off of the diet portion being counted in the challenge, but I think we should all take weeks 2 and 3 into consideration for good health. Maybe not 90oz daily but make a concerted effort to stay very hydrated and opt for water over any other beverage 90% of the time. Sugar is something we will attempt to do away with for the first 2 weeks in November so it may make things easier to keep this week very light on the sugar intake.

Physical: 4 miles of running. This can be broken down in whatever stages you choose. Any speed, any route. The only stipulation is that you must run your mileage with at least 2 other CFIS athletes.  You have until Sunday morning to complete your 4 miles.

Have an incredible week!


Friday 10/24/14

6:00am, 7:00am, 5:00pm, 6:00 pm


deadlift 5-5-3-3-3


3 Partner WODs:

7:00 AMRAP of

14 shoulder taps

14 toe touch

14 1 armed snatch

6:00 AMRAP of:

12 wall ball shots

12 plank high fives

12 pushups

5:00 AMRAP of:

10 medball toss press

10 back to back round the worlds

10 sit-ups