This week's WODs

5 Rounds

200m Run/300m Row
5 Burpees
20 Sit Ups
20 Double Unders


Nice job to all of you who took part in the CFC Skills Testing. We were impressed with the efforts put forth and the PR's we saw over the last two weeks. It shows us that what we are doing is working and you should all be proud of yourselves that you are fitter, faster, stronger and healthier, all the while breaking preconceived notions and barriers in what you thought possible!

You've all set new bars and goals for yourselves through your hard work! Congratulations!


WOD Scores/Comments (0)

The next several days will be a "transition" period until the next CFC Strength & Conditioning Cycle starts up. 

This past 6 month cycle was very successful, so we aren't going to mix anything up. We will be re-formatting the movements and strength work for the next cycle but, the overall template will remain the same.

For the competitive CrossFit athletes, we still have the "advanced" programming will still be taxed heavily and they will still be given additional work in specific skills to supplement their Oly lifting during the workout week, if possible.

In the meantime, we will be doing some good ol' fashioned mixed-modality CrossFit workouts to get back to basics for a bit. Don't worry too much about chasing the clock, instead focus on good movement and ROM, and having fun!


The ONLY class running tomorrow is the CFC Ugly Christmas Sweater Partner workout at 930 AM. There will not be a 9 AM class, it will be moved to 930. In order to play, you MUST show up in an ugly Christmas sweater!!!!


CFC Skills Testing - Week 2, Test 3b


Test 3 (Wednesday / Thursday Only)

500m Row [3 min cap]
- 3 min rest -
Max. Consecutive HSPU or Max. Handstand Hold [2 min cap]
-2 min rest -
Max. Toes to Bar or Knees to Elbows (2 Minutes) [2 min cap]
- 2 min rest -
Max Push Ups (1 minute - Chest to ground with hand release at bottom) [1 min cap]
- 5 min rest -
Benchmark WOD - "Helen" (3 Rounds - 400m Run / 21 Swings (55/35) / 12 Pull Ups)


MOVEMENT STANDARDS:

500m Row - Strap in and go hard. Legs/arms - arms/ legs. Keep your ass on the seat.
HSPU - One attempt only at Max Reps. No scaled version. Holds must be against wall in full handstand for as long as possible.
KTE - 2m to do as many as possible. Full hip open at the bottom. Knees must touch elbows or toes must touch bar at top. Knees Ups will be evaluated on a case by case basis.
Push Ups - Chest to deck. Hands come off ground at bottom, then push up. Full scapular extension at the top.
"Helen" - KB Swings and Pull Ups can be scaled and noted. Full ROM on Pull Ups. KB Swings must be at least 45 degrees off forehead. No Russian style swings.


All warm ups are the responsibility of the athlete! Please make sure you arrive early enough to warm up properly for the movements/skills listed. Failure to do so will hold everyone else up and we are on a tight schedule all week.


WOD Scores/Comments (0)

CFC Skills Testing - Week 2, Test 3a


Test 3 (Wednesday / Thursday Only)

500m Row [3 min cap]
- 3 min rest -
Max. Consecutive HSPU or Max. Handstand Hold [2 min cap]
-2 min rest -
Max. Toes to Bar or Knees to Elbows (2 Minutes) [2 min cap]
- 2 min rest -
Max Push Ups (1 minute - Chest to ground with hand release at bottom) [1 min cap]
- 5 min rest -
Benchmark WOD - "Helen" (3 Rounds - 400m Run / 21 Swings (55/35) / 12 Pull Ups)


MOVEMENT STANDARDS:

500m Row - Strap in and go hard. Legs/arms - arms/ legs. Keep your ass on the seat.
HSPU - One attempt only at Max Reps. No scaled version. Holds must be against wall in full handstand for as long as possible.
KTE - 2m to do as many as possible. Full hip open at the bottom. Knees must touch elbows or toes must touch bar at top. Knees Ups will be evaluated on a case by case basis.
Push Ups - Chest to deck. Hands come off ground at bottom, then push up. Full scapular extension at the top.
"Helen" - KB Swings and Pull Ups can be scaled and noted. Full ROM on Pull Ups. KB Swings must be at least 45 degrees off forehead. No Russian style swings.


All warm ups are the responsibility of the athlete! Please make sure you arrive early enough to warm up properly for the movements/skills listed. Failure to do so will hold everyone else up and we are on a tight schedule all week.

WOD Scores/Comments (0)

CFC Skills Testing - Week 2, Test 2a


Test 2a (Monday / Tuesday Only)

800m Run [5 min cap]
- 3 min rest -
Max Consecutive Ring Dips (Band color if used) [2 min cap]
- 2 min rest -
Max Double Unders in 2 Minutes (can be broken up) [2 min cap]
- 2 min rest -
Max Consecutive Pull Ups (Band color if used) [2 min cap]
- 5 min rest -
Benchmark WOD- "Crazy Ivan" - 1000m Row, Then: 4 rounds-10 Deadlifts (BW) / 15 Wallball (20/14)


MOVEMENT STANDARDS:

800m Run - One foot in front of the other. One lap around the entire complex. Don't fall down. Go fast.
Ring Dips - Bands can be used. Elbow must be same level as shoulder at bottom. Full extension at top. 1 attempt at max reps.
Double Unders - 2 min to get max number. You can break them up. Singles don't count.
Pull Ups - One attempt only at max reps. Full extension at the bottom. Chin over at the top. Band accordingly if needed.
"Christine" - D/L can be scaled down. Full ROM. Heats may be run for larger groups.


All warm ups are the responsibility of the athlete! Please make sure you arrive early enough to warm up properly for the movements/skills listed. Failure to do so will hold everyone else up and we are on a tight schedule all week.


NO non-member Drop In's this week!

WOD Scores/Comments (0)

CFC Skills Testing - Week 2, Test 2a


Test 2a (Monday / Tuesday Only)

800m Run [5 min cap]
- 3 min rest -
Max Consecutive Ring Dips (Band color if used) [2 min cap]
- 2 min rest -
Max Double Unders in 2 Minutes (can be broken up) [2 min cap]
- 2 min rest -
Max Consecutive Pull Ups (Band color if used) [2 min cap]
- 5 min rest -
Benchmark WOD- "Crazy Ivan" - 1000m Row, Then: 4 rounds-10 Deadlifts (BW) / 15 Wallball (20/14)


MOVEMENT STANDARDS:

800m Run - One foot in front of the other. One lap around the entire complex. Don't fall down. Go fast.
Ring Dips - Bands can be used. Elbow must be same level as shoulder at bottom. Full extension at top. 1 attempt at max reps.
Double Unders - 2 min to get max number. You can break them up. Singles don't count.
Pull Ups - One attempt only at max reps. Full extension at the bottom. Chin over at the top. Band accordingly if needed.
"Christine" - D/L can be scaled down. Full ROM. Heats may be run for larger groups.


All warm ups are the responsibility of the athlete! Please make sure you arrive early enough to warm up properly for the movements/skills listed. Failure to do so will hold everyone else up and we are on a tight schedule all week.


NO non-member Drop In's this week!


WOD Scores/Comments (0)

Browse WODs

Past WOD Weeks:

 1 2 3 >  Last ›

Exercise Filter