Wodify Reservations and Class Improvements


Hi CF Hard Community!

Now fall is here you may have noticed the gym is becoming very busy as people come back to fitness. In an effort for us to help give you the best coaching and a safe workout we have decided to limit our class size to 15.  Effective today September 26th,  please reserve classes on Wodify. This will subsequently require you to not only reserve your classes on Wodify but sign-in when you arrive as well. 

Once 15 reservations are made for any class, any other reservations will be placed in an overflow queue. Any reserved spots that are no-shows or unsigned in at the time of class will be given to members on overflow present. 

This is not only for the obvious reason of making sure we have adequate member-to-coach staffing but also to begin evaluating our staffing and class needs to add and adjust where needed. Our goal is not only continuous improvement but also anticipating that need ahead of time where we can, and without data/feedback from you all, it’s not possible.

Here is a guide on how to reserve your classes:


See you in class!!!

Coach Graham


WOD 092616

What was the best meal you had this weekend?

Warm-up 15

25 x Jumping Jacks (arms behind you)
10 x Jumping Jacks (forward and back)
4 x Long Lunge (with twist)
6 x Single Leg Lateral Lunge (onto heal)
10 x Bent Over Swing
4 x Hamstring Stretch w 5 x Push Up
Arm Circles
6 x Palms to Sky w Twist

Clean and Jerk

Every 4 minutes, for 20 minutes (5 sets):
Clean & Jerk x (rest 10 seconds between singles)
Rest 30 seconds
Plank x 60 secs

Metcon (4 Rounds for reps)

Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Pull-Ups
Rest 90 seconds

Cash Out

Tabata Sit ups

Out of Town WOD

30 min EMOM
1st minute: 5 Pushups, weighted if available
2nd minute: 10 V-Ups
3rd minute: 50 Double Unders


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