Archive for October 2, 2015

Saturday 20151003 Community WOD

Posted: October 2, 2015 by eweirick in Uncategorized
TOTF Athletes Trey, Marissa, and Mike represented CF TOTF today at he 5K today to benefit Breast Cancer Awareness. Nicely done! CAN!!!


Don’t forget to invite your friends to our community WOD! All individuals with access to the field house (and within the field house age requirements) can participate. All movements will be instructed before the WOD, are non-technical for all fitness levels, and are still scalable if necessary.


Also, don’t forget to register for the Festivus Games coming up on Oct 17 at Unrelenting CrossFit in Papillion. At Festivus Games it’s not necessary to scale the events. No athlete, whether six months in or brand new, will need to scale any of the events. The competition is about capacity more than a high degree of skill. Everyone can row…just how fast? Everyone can deadlift..just how much? Registration is available online here.



Prep for WOD.

Burpee technique.

Video courtesy of CrossFit HQ.



Community WoD #5

Cash In: 200 Jump Rope (Up Scale to 100 DU)

3 RFT of:

10 Push Press (light/mod)

10 Walking Lunge

10 Burpee Broad Jump


Scaling Options:

Walking lunge – if physically can’t do it, take one step, do an air squat, take a step, do an air squat.  Do for total of 10 steps

BBJ – Burpee 3 step walk (only for folks with jumping issues)



Introduce yourself to someone new.  Help grow our community!