CrossFit Awaken

Friday

Crossfitawaken — Fri, 24 May 2013 04:59:10 +0000

What pushes Me through? Perseverance. I believe that the Lord has a way of teaching us things by triials we endure. Everytime you have a trial and you overcome it you become stronger. Its by the trials that makes us stronger and more powerful…physically, mentaly. Whether its a Crossfit movement, or a diet, or even a particular challenging moment. How you push through these trials one by one…makes you a stronger more successful person. so next time you want to give up….just hold on a little longer!

Monday May 27th there will be morning classes only! Come in and get your Hero Wod on!!

CFA Kids Camp June 24- 28. 11-1. Cost $100. Includes a t-shirt and a daily snack. The first hour of camp will be structured like a regular CFA Kids class and include a warm-up, skill, WOD and game. The second hour will include education on nutrition, a snack, and a fun water activity. for more information or to register your child please email Debbie at info.cfakids@gmail.com

Skills Class will be held Saturday June 15th from 11-1:30 . The class will be Focused on Muscle Ups, Pull Ups, HSPU, Dips, Rope Climbs. We will teach you progressions to achieve these goals or tips on how to refine your skill. For everyone who wants to get better at any of these skills!! Sign up sheet will be in the box.

Mark your Calendars: 2 year CFA party…better late than never! Saturday June 1st at 3pm. Will be held at Mollie Durand’s house: 1004 shooting star Ln. in Beaumont. What a better way to celebrate the completion of the 30 day challenge with a CFA party. Non-Paleo Potluck. Sign up in the Box. Pool Party, Jumper for the Kids, games and fun for all! Don’t forget your beach chair and towel.

Coming soon- CFA Competitors Class: Got inspired by this weekends regionals or been thinking about competing? Soon we will be offering a class for competitors and anyone interested in joining the team for 2014 Regionals. Class will start in July and will be offered 2 days per week. Days to be released soon.

Contest: Wanna win a bag of Progenex Cocoon night time recovery? Here’s how…one guy and one girl will be chosen by taking a pictures of the most creative Overhead squat. Points for location and what is being used in the OHS. Pictures must be posted to the CrossFit Awaken Facebook page or on Instagram with #crossfitawaken @cfawaken01. Winners will be announced at the end of the month. Only 2 weeks left guys! The winners will be voted on by everyone at the box!

Beach Wod- Wod and BBQ at the beach- families and friends welcome. – Saturday August 10th

Crossfit Games- Carson, Ca July 19-21

SMR Class. Learn how to massage and mobilize yourself! Saturday Sept 7th for 4 hrs. Sign up sheet will be in the box soon.

Wod- 5 rounds

500m row

15 bench press 135/85

CFA Kids WOD Thursday May 23

Crossfitawaken — Thu, 23 May 2013 18:59:41 +0000

The Month of May will focus on Squats

CFA Kids Shirts are in! Be sure to pick yours up!

Reminder, there is a make-up class tomorrow Friday May 24 at 4:30.

WOD

AMRAP

5 Sit Ups

7 Broad Jumps

9 Squats

Thursday

Crossfitawaken — Thu, 23 May 2013 04:41:38 +0000

Pull-ups, handstand pushups, muscle ups, rope climbs, ring dips, etc..

These are all skills that you can all do. if not right now, then very soon. It just takes time and practice.

There is a great feeling you get way deep inside when you accomplish a task that you never thought would be possible.

I challenge you to make a list of the things you want to accomplish and lets do some extra work to get them down. before class or even after class take an additional 10 minutes and work on those goals.

Your coaches are here to help you and to teach you the how to’s to master these skills.

SMR Class. Learn how to massage and mobilize yourself! Saturday Sept 7th for 4 hrs. Sign up sheet will be in the box soon.

Beach Wod- Wod and BBQ at the beach- families and friends welcome. – Saturday August 10th

Crossfit Games- Carson, Ca July 19-21

Wod :20 min AMRAP

3 Bar MU

9 Yack Ball

21 Air Squats

We should help others do what is right and build them up in the Lord. Romans 15:2 NLT

Wednesday

Crossfitawaken — Wed, 22 May 2013 04:57:05 +0000

Announcements:

Mark your Calendars: 2 year CFA party…better late than never! Saturday June 1st at 3pm. Will be held at Mollie Durand’s house: 1004 shooting star ln in Beaumont. What a better way to celebrate the completion of the 30 day challenge with a CFA party. Non-Paleo Potluck. Sign up in the Box. Pool Party, Jumper for the Kids, games and fun for all! Don’t forget your beach chair and towel.

Contest: Wanna win a bag of Progenex Cocoon night time recovery? Here’s how…one guy and one girl will be choosen by taking a pictures of the most creative Overhead squat. Points for location and what is being used in the OHS. Pictures must be posted to the CrossFit Awaken Facebook page or on Instagram with #crossfitawaken @cfawaken01. Winners will be announced at the end of the month. Only 2 weeks left guys! The winners will be voted on by everyone at the box!

Coming Soon- SMR Class. Learn how to massage and mobilize yourself! Date to be determined. Please visit the athlete and client Facebook page to view the available dates and vote on which works best.

Skills Class- 2 hour Class Focused on Muscle Ups, Pull Ups, HSPU, Dips, Rope Climbs. Date to be released after regionals. It will most likely be on a Saturday and will last 2 -3 hours. For everyone who wants to get better at any of these skills!!

Ladies Tanks are in… get them while they last. First come, first serve!!

WOD: TBA in the am

For you have been called to live in freedom, my brothers and sisters. But don’t use your freedom to satisfy your sinful nature. Instead, use your freedom to serve one another in love. Galatians 5:13 NLT

Tuesday

Crossfitawaken — Tue, 21 May 2013 04:42:24 +0000

Announcements:

CFA Kids now has their own wod blog…check it out. NO CFA KIDS on Tuesday May 21st. It will be held instead on Friday May 24th at 4:30

Wod: 4 rounds @ 4 min clock

500m row

400m run

ME push ups

2 min rest

I appeal to you, dear brothers and sisters, by the authority of our Lord Jesus Christ, to live in harmony with each other. Let there be no divisions in the church. Rather, be of one mind, united in thought and purpose. 1 Corinthians 1:10 NLT

CFA Kids WOD Monday May 20

Crossfitawaken — Mon, 20 May 2013 13:44:44 +0000

REMINDER!! NO CLASS TOMORROW MAY 21. MAKE UP Class FRIDAY May 24 @ 4:30 pm

WOD

20-15-10

Thrusters

Burpees

Monday

Crossfitawaken — Mon, 20 May 2013 04:49:48 +0000

Coach B finished in 15thplace!! So he is the fittest 15th male out of 50 Regional Competitors in the top 2% in So Cal!!! Way to REP CFA. Coach B!

Thanks to everyone who came out and supported, and who were cheering us on at home. We love all our clients and couldn’t do it with out you guys!

CFA Kids now has their own wod blog…check it out. NO CFA KIDS on Tuesday May 21st. It will be held instead on Friday May 24th at 4:30

Mark your Calendars: 2 year CFA party…better late than never! Saturday June 1st at 3pm. Will be held at Mollie Durands house. What a better way to celebrate the completion of the 30 day challenge with a CFA party. Non-Paleo Potluck. Sign up in the Box. Pool Party, Jumper for the Kids, games and fun for all!

Wod: Partner- both partners must complete all work each( both do 1000m, 25 pistols..ect). May break it up as needed

1000m row

25 Alternating Pistols

15 Hang Cleans 225/135

May God, who gives this patience and encouragement, help you live in complete harmony with each other, as is fitting for followers of Christ Jesus. Then all of you can join together with one voice, giving praise and glory to God, the Father of our Lord Jesus Christ. Romans 15:5-6 NLT

saturday

Crossfitawaken — Sat, 18 May 2013 04:21:07 +0000

day 1 in the bag and coach b sitting in a solid 15th place. he stayed focused and pred on his first wod, and made his goals on the second and third wods. see everyone for day two.

home wod

10push ups

20 mountain climbers

40 jumping squats

80 flutters

40 sit ups

20 jumping jacks

10 hspu

cool down… 20 min jog

Friday

Crossfitawaken — Fri, 17 May 2013 03:42:37 +0000

day 1 of regionals hope to see you all there. for directions and venue info please visit the crossfit games website. for updates on chris stay updated on our facebook pag. go coach b, rep cfa

sorry the post is short and sweet but blogging from my the cell is kinda hard.

home wod: 20 min amrap

5 push ups

10 squats

15 sit ups

Thursday May 16

Crossfitawaken — Thu, 16 May 2013 05:33:27 +0000

The Month of May will focus on SQUATS

WOD

AMRAP

15m Bear Crawl

7 Squats

7 KBS