Just a quick post to let everyone know we made it to Texas safe and sound and God is truly blessing! It was truly our pleasure to meet and become part of everyone’s life that is part of COTC! We hope and pray you each continue your journey to becoming stronger and healthier in every aspect of your lives!

You each are part of our lives now and we carry with us wonderful memories and new friendships as we also continue on our journey. As of now,  COTC will be on hold for the next 6 months as Jen completes school here in Texas. After that, we should be in full force again wherever God sends us next!

God bless!

Rob and Jen

November 5, 2012
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Warm Up

400 meter run

10 squats

10 push-ups

Skills-Drills and Strength

KB Snatch practice

WOD

12 minute AMRAP:

5 burpee box jumps

8 Kettle Bell swings

200 meter run

Only a few more weeks left before we pack up and head on to new territory. I hope everyone can make the remaining classes and lets finish strong this month!

September 25, 2012
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Warm Up

400 meter run

10 K2E

50 sit-ups

Skills-Drills and Strength

OHS practice

WOD

‘Air Force’

 For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. (There is a 20 min cap.)

September 13, 2012
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Warm Up

400 meter run

Skills-Drills and Strength

DB Snatch practice

WOD

5 rounds for time:

6 DB snatches 65/35

12 pull-ups

5 burpees

5 F/B shuttle runs 

Dovey crushing some DB snatches

Jeremy doing a little 'cleaning'

6o day challenge winner: Maurice!

***There will be NO class on Tuesday!!!

September 10, 2012
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Warm Up

400 meter run

Skills-Drills and Strength

Clean & Jerk practice

WOD

TBA

Breanna crushing a WOD!

Make sure you come in for today’s WOD which is going to be a Great time! The morning class had a blast and I saw some amazing work!!!

We are also considering another PALEO potluck on Saturday. I know it’s short notice so let us know if you are interested!

Thanks to everyone who participated in the 60 day challenge, today was the ‘official’ last day and the winner will be announced tomorrow!

September 6, 2012
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Warm Up

2 rounds of:

200 meter run

10 squats

5 K2E

Skills-Drills and Strength

5x5x5 front squats

WOD

4 rounds for time of:

6 front squats 75/115

5 burpees

15 sit-ups

***There will only be one class today at 6pm!!!

September 4, 2012
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Warm Up

50 OH lunges

Skills-Drills and Strength

5x5x5 weighted pull-ups

WOD

For time complete:

 800 meter run

20 GTO  55/75

15 GTO   65/95

10 GTO   75/115

5 GTO  90/155

 800 meter run

Weighted pull-ups!

Going heavy overhead!

August 31, 2012
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Warm Up

2 rounds

200 meter run

8 K2E

8 Squats

20 sit-ups

Skills-Drills and Strength

Thruster practice

WOD

Team WOD-

3 thrusters 125/75

3 burpees

200 meter run

*Row

One member does work while other rows/switch when partner back from run- Count total meters rowed as score 

A few 'off the chain' ladies!

NO 4:30pm CLASS TODAY!

August 30, 2012
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Warm Up

1000 meter row

Skills-Drills and Strength

Burpee skill prctice

WOD

7 minute AMRAP:

Burpees

(Jump onto bumper plate)

Morning burpee WOD!

'Angie' results

August 28, 2012
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