**ATTENTION**

Thank you all for such an amazing Holiday Party!! And a HUGE thanks for the Clock and Dip Belts. We are so fortunate to be a part of such an amazing community. We love you and thank you all!

This Saturday at 12noon we will be laying the mats in the new room. All are welcome to help and it will be greatly appreciated!! We will provide Rudys BBQ.

PFCF Swim Clinic
December 20th at Manitou Pool
4-5pm
$10
**Sign up at the front desk**

**There will be NO YOGA for the next 3 Sundays**

OGAR STRONG

Interested in trying CrossFit or know someone who is?
Please call or e-mail to set up your first workout!
The first 3 workouts are FREE!
719-635-5438
or
progressivefitnesscos@yahoo.com

12/21/14

10609577_10154985214645451_7590421892804337872_nWOD:
For Time
3 Rounds
Airdyne x 30 Calories
Stone to Shoulder x 10 (70/115)

12/20/14

warfrankCaptain Warren A. Frank, 26, of Cincinnati, OH, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan.

He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

Team WOD
“War Frank”
For Time
3 Rounds
Muscle Up x 25
Squat x 100
GHD Situp x 35

12/19/14

pukie-ripped-2cWOD:
“Filthy Fifty”
For Time
Box Jump x 50
Jumping Pullup x 50
KB Swing x 50
Walking Lunge x 50
Knees to Elbows x 50
Push Press x 50 (35/45)
Back Extension x 50
Wall Ball x 50
Burpee x 50
Double Under x 50

LIFT:
Shoulder Press 70% x 3, 80% x 3, 90% x 3+

12/18/14

FullSizeRender-2
WOD:

For Time
10-8-6-4-2
Power Clean
HSPU

SKILL:

Strict Pullup x 30

LIFT:
Deadlift 70% x 3, 80% x 3, 90% x 3+

12/17/14

4986a2dbd6dd0699975f28091b55661fWOD:
For Total Time
5 Rounds
Row x 150m Legs Only
Row x 150m Arms Only
Row x 200m
**Rest as needed between rounds.

Flexibility:

MWOD Man/Woman Test
Hold Hip Capsule Distraction MWOD x 2min Each Leg
Hold Overhead Distraction MWOD x 2min Each Arm
Re-Test Man/Woman Test

12/16/14

59f79db1a4de0feb21fd4e7153a1868dWOD:
For Reps
AMRAP in 20min
Double Under x 50
Thruster x 25
Muscle Up x 3/5

SKILL:
Tabata Anchored Abmat Situps

LIFT:

Bench Press 70% x 3, 80% x 3, 90% x 3+

12/15/14

9hKqlWOD:
For Time
Russian KB Swing x 100
**Each time you put down the KB, you must perform 10 burpees.

SKILL:

5 Rounds
Hollow Hold x 10sec
Superman Hold x 10sec
Band Pulldown x 10
Kipping Swing x 10

LIFT:
Back Squat
70% x 3, 80% x 3, 90% x 3+

12/14/14

Do+Your+TabatasWOD:
For Reps
2 Rounds
Tabata:
Airdyne for Calories
Double Under
**Complete 20 seconds of work followed by 10 seconds of rest for 8 rounds at each exercise. Once you complete all 8 rounds, switch exercises. Complete 2 full rounds.

12/13/14

10440229_916371822091_5818078808563069761_nTeam WOD
Brought to you by Ashley (aka Gunz!)
For Reps
AMRAP in 16min:
Toes to Bar x 5
KB Waiters Lunge x 10
Pullup x 15
Russian KB Swing x 20
**The KB must be off the ground the entire WOD. There is a 10 burpee penalty for setting the KB down.

12/12/14

burpee-definition1WOD:
For Time
Box Jump Over x 25 (20/24)
Toes to Bar x 25
Burpee x 50
Toes to Bar x 25
Box Jump Over x 25

SKILL:
Accumulate 2min in a Handstand

LIFT:

Shoulder Press 65% x 5, 75% x 5, 85% x 5+