This week's WODs

METCON

10 pull ups
20 Double unders
30 DB Thrusters (35/25)
40 Swings (55/35)
50 Squats
40 Swings (55/35)
30 DB thrusters (35/25)
20 Double unders
10 pull ups

ADVANCED

10 CTB Pull Ups
20 Double Unders
30 Thrusters (115/85)
40 Swings (70/55)
50 Pistols (25 per leg)
40 Swings
30 Thrusters
20 Double Unders
10 CTB Pull Ups


WOD Scores/Comments (0)

CFC Lake Day

Today is the CFC Lake Day! Come on out to Beals Point on Folsom Lake this afternoon, from Noon to....? Bring your boat, jetskis, paddle boards, or floaties! It's going to be hot and the water is cool. We may even throw a couple CFC Activities in the mix! Gate fee is $12. 

Be there!


STRENGTH

Deadlift - Dynamic Strength Work

5 Min- 3 reps every 30 sec. - 55% 1RM

MetCon

12m AMRAP

10 DB Split Snatch (35/25) (5/per side)
15 Wtd. Hanging Knee Raise (25/15)
10 Push Ups

ADVANCED

12m AMRAP

10 DB Split Snatch (55/35)
15 Toes to Bar
10 Ring Dips


WOD Scores/Comments (0)

CFC Lake Day

Tomorrow is the CFC Lake Day! Come on out to Beals Point on Folsom Lake on Saturday (6/25) , from Noon to....? Bring your boat, jetskis, paddle boards, or floaties! It's going to be hot and the water is cool. We may even throw a couple CFC Activities in the mix! Gate fee is $12.

Be there!


Bench Press

Group A) 3x7 +2.5 Lbs
Group B) 3x8 +2.5 Lbs
Group C) 3x10 +2.5 Lbs

MetCon

12m AMRAP

5 Overhead Squats (95/65)
10 Burpees
20 Double Unders

ADVANCED

12m AMRAP

7 OHS (135/95)
10 Bar Facing Burpees
20 Double Unders


WOD Scores/Comments (0)

Strength

Push Press 

Group A) 3x3 +2.5 Lbs 
Clean Up - 1x10 (small increase)

Group B) 3x5 +2.5 Lbs 
Clean Up - 1x10 (small increase)

Group c) 3x8 +2.5 Lb 

MetCon

3 Rounds

200m Run
15 Swings (55/35)

Rest 1m

3 Rounds

300m Row
15 Sit Ups

ADVANCED

3 Rounds 

200m Run
15 Swings (70/55)

No Rest

3 Rounds

300m Row
15 Toes to Bar


WOD Scores/Comments (0)

Oly Lifts

2 Rounds - 2 Squat Snatch

MetCon

2k Row (time trial)

Rest 1m, Then: 30 Burpees

ADVANCED

2k Row (time trial)

Rest 1m,Then: 50 Burpees

 

Please record all of your 2k times so we can add the top times to the leaderboard. 


WOD Scores/Comments (0)

CFC Strength & Conditioning - Cycle 2b, Week 2 - Increased Demand


Strength

Front Squat 

Group A) - 3x3 +5 Lb
Clean Up - 1x10 (small increase)

Group B) - 3x5 +5 Lb
Clean Up - 1x10 (Small Increase)

Group C) - 3x8 +5 Lbs

MetCon

10m AMRAP

5 Pull Ups
10 Push Ups (CTD)
15 Wallball (20/14)

ADVANCED

15 WallBall (30/20)
10 Renegade Push Ups * (35/25)
5 CTB Pull Ups

* Renegade Push Up= Do a push up on top of DB's. At the top of each rep, stay in a plank and row the DB up to the chest - Push Up, Row, Row=1 Rep

WOD Scores/Comments (0)

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