This week's WODs

20m AMRAP

400m Run
10 Front Squats (95/65)
10 Push Press (95/65) 

ADVANCED

20m AMRAP

400m Run
10 Squat Cleans (135/95)
10 Push Press

One bar for both movements. The Push Press is the limiter, so scale accordingly.


WOD Scores/Comments (0)

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If you like motorsports, please tune into Fox Live today and Sunday to watch our fastest member, Joey Hand, throw down at the Daytona Speedway with his new team Chip Ganassi Racing & Ford Motorsports! 

Races will air at 11 AM on FOX on Saturday until 1 PM. Then you can find the race on Fox Sports1 & 2. The race finishes on Sunday from 4 AM to 1130 AM. IMSA.com has more schedule info!

Get some, Joey!!

If you like motorsports, please tune into Fox Live this Saturday and Sunday to watch our fastest member, Joey Hand, throw down at the Daytona Speedway with his new team Chip Ganassi Racing & Ford Motorsports! 

Races will air at 11 AM on FOX on Saturday until 1 PM. Then you can find the race on Fox Sports1 & 2. The race finishes on Sunday from 4 AM to 1130 AM. IMSA.com has more schedule info!

Get some, Joey!!

http://joeyhandracing.com/
http://www.chipganassiracing.com/

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Strength

Deadlifts - Heavy Triple

MetCon

5 Rounds

3 Deadlifts (225/155)
5 Burpees
10 DB Push Press (35/25)
15 Sit Ups

ADVANCED

5 Rounds

3 Deadlifts (275/185)
5 Bar Facing Burpees
10 HSPU
15 Toes to Bar

WOD Scores/Comments (0)

CrossFit Games Opens

The CrossFit Games Opens are coming up! The first event kicks off on 2/26/15!

You can register for the Opens at games.crossfit.com .

CFC will be hosting Open events on Thursday nights (7 PM) and Saturday Mornings (11 AM).

Thanks to the brain trust of Kevin and Brad, the Saturday events will also feature a friendly head to head competition to kick off the day's group event! This means, 1 set of male and/or female competitors will go head to head in front of the CFC crowd with the released Open Event. Once that head to head comp is over, the rest of the Open competitors will go en masse!

More info can be found HERE.


Suggestions

We now have a suggestion box at the front counter. We have had a handful of great ideas that we will start to work on. Here are a couple we can address right away:

1- WiFi - We've had it for 5 years - it's how we run the box. Many clients use it. Want the password? Hit up Crazy Ivan or AlleyCat
2- Coat racks - We will work on getting some hung up near the benches. We can't hang them by the door since the wall is concrete.
3- More skill work - We only have so much time to cover so much per week. For this reason we urge people to come in early, stay after their class or use the Open Gym time on Sundays to work on specialty stuff.
4- More time to do Clean-Up sets - Start squatting sooner and/or squat faster with less rest and gossip between sets. Again, we only have so much time to work with and we can't hold everyone elses/other class schedules up too much.
5- No more Manmakers/Burpees/Thrusters - That means you suck at them and our goal is to make you better at the things you suck at, so guess what? We will do more!!! Or, you can go to Curves or Kaia Fit.

In all seriousness, please let us know what you think. Just make sure you look at the big picture and expect an honest answer for your suggestions. If it benefits the gym and our peeps and we can do it, then we will!!!


Coaches

A few schedules have changed recently, but thankfully our bad ass team of coaches is working to cover everything and helping each other out whenever they can!

Due to family and work commitments, our long time coach and CFC member, Trent, had to step down for a while. We are sad to see him go as he's given us so much over the years, but you will still see him from time to time at the box!

Here's an update:

Crazy Ivan - New days off are T/F/S, so expect to see him there on those days.
AlleyCat - Most 10 AM and Noon sessions, split with Crazy Ivan. She will also be helping out on some Tuesdays and other evenings when needed. Also helping with Open Gym Sundays here and there.
Kevin - K$ will be helping coach the Oly Tuesday classes with Allison and Tianna, who will be there on most Tuesdays as her schedule allows.
JK - Jason is back in action and should be running most Thursday PM sessions by the end of January. Welcome back!!
Tianna - She's still running her pink Oly classes on Tuesday PM's when she off from her day job. Also coordinating Ladies Only WOD's on Saturday mornings.
Ryan - He will be running most Wed. morn/noon classes with AlleyCat to assist. He's got mad skills, so check out his classes!
Jess- A long time coach prior to CFC and a great athlete. Jess coaches Monday nights with Darby.
Darby - The low-key, fit skater dude who helps Jess with Mondays when his schedule allows. A long time CFC'er and very knowledgeable coach.
Buddy Holly - He'll be running the Sat/Sun classes with Wayland and/or Murph due to his new days off of S/S/M
Dana - By month's end she will be taking on a new job for the department and her days off will change to S/S/M. She will be running Wednesday PM's until then.
Kayla - She's wrapped up her graduate program and will be helping sub here and there for morning classes. It's nice to have her back in-house!
Brad - Besides wearing poor fashion choices, yelling and grunting loudly, B-Rad runs the Monday 615 AM classes and taking care of our wacky media needs and is comic relief for his lack of fashion sense. He will sub for Reno when he needed.
Reno- The Brazilian Assassin-quiet but deadly. Reno is running the 615 AM Tues/Wed/Fri classes with B-Rad. We are lucky to have these two running these classes or they would not exist.
Smurph - Co-coaching the Saturday morning classes with Wayland and Rob, and running some of the Sunday Open Gym sessions.
Wayland - Co-coaching the Saturday morning classes with Smurph and Rob and helping out with some of the evening Oly sessions when available.
Ben -  MIA for a bit due to work.
Nicole - Our in-house PT and mobility Coach. Coach Nic run the mob classes usually every other Sunday at 9 AM. She will fix your shit!
Shane Lyle - Our newest addition to the CFC Coaching staff. Shane has coaching background from another affiliate and will fit in nicely with our program, ideals, and gym. We are happy to have him! Shane will be working with Dana for a bit and then most likely running Wed. PM sessions and helping out where he can. Welcome aboard, Shane!

Please be respectful to all coaches at all class times. Do not dump bars, yell, scream, turn up music or act like a general asshat when coaches are talking to a class. Failure to play by these simple rules of courtesy will result in you finding a new gym. If the ownership ends up having to talk to people about this, it won't end well.

This is our current coaching staff! We are very lucky and proud to have them representing CFC in-house and outside. They are class acts, with a strong knowledge base and desire to make people better. They are the reason we are who we are and why the quality is so high and community so good at CFC!!!

Thank you to our coaching staff!!!


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Skill Work

Double Unders - 15m

MetCon

"Jackie"

1000m Row
50 Thrusters (45)
30 Pull Ups

ADVANCED

"Big Jackie"

1000m Row
50 Thrusters (95/65)
30 Pull Ups (CTB)


Oly Lift Strength Work

1- Hang Squat Clean + Squat Clean & Jerk - 5x1x80%
2- Back Squat - 5x3x87%
3- GHD Sit Ups - 3x15x10 Lb


WOD Scores/Comments (0)

Strength

Bench Press

Group A) 3x7
Group B) 3x8
Group C) 3x10

Your groups will correspond to your push press. 
Your goal for the day is to find a comfortably heavy set of reps listed above. Err on the side of caution initially since this will be a long term progression
**Please have a spotter at all times**

MetCon

4m AMRAP

500m Row
ManMakers - Max Reps (35/25)

Rest 2m.

4m AMRAP

400m Run
Swings - Max Reps (55/35)

ADVANCED

5m AMRAP

500m Row
ManMakers - Max reps (55/35)

No Rest

5m AMRAP

400m Run
Swings - Max Reps (75/55)


WOD Scores/Comments (0)

Olympic Weightlifting

3 Rounds

1 Clean & Jerk (Heavy Singles)

MetCon

10m AMRAP

20 Double Unders
20 DB Snatches (35/25) - total reps
20 Sit Ups

ADVANCED

10m AMRAP

20 Double Unders
10 Snatches (115/85)
20 Toes to Bar


Oly Lift Strength Work

1- Hang Squat Snatch + Snatch - 5x1x80%
2- Clean Grip Shrug Pulls - 5x3x100%
3- Reverse Hyper - 3x12x25 Lb

Shrug Pulls - I've seen these being done all wrong lately. Each pull is from the ground. Normal Oly set up as if you were planning on doing a full Clean. Lift the bar, through the first and second pulls, hit full triple extension, and then SHRUG. Keep the body as long and tall as possible. Do not high pull or bend the arms. It's basically a deadlift into a shrug. Reset at the thighs, lower it correctly back to the ground, do it two more times. It should be heavy and hard!


WOD Scores/Comments (0)

CFC Strength & Conditioning - Cycle 1, Week 3 - Forced Stress


Strength

Front Squat - Heavy Triple

MetCon

15m AMRAP

12 WallBall (20/14)
200m Sprint
10 Push Ups

ADVANCED

15m AMRAP

15 Wallball (30/20)
200m Run
15 Ring Dips 


WOD Scores/Comments (0)

CrossFit Games Opens

The CrossFit Games Opens are coming up! The first event kicks off on 2/26/15!

You can register for the Opens at games.crossfit.com

CFC will be hosting Open events on Thursday nights (7 PM) and Saturday Mornings (11 AM).

Thanks to the brain trust of Kevin and Brad, the Saturday events will also feature a friendly head to head competition to kick off the day's group event! This means, 1 set of male and/or female competitors will go head to head in front of the CFC crowd with the released Open Event. Once that head to head comp is over, the rest of the Open competitors will go en masse! 

More info can be found HERE. 


Suggestions

We now have a suggestion box at the front counter. We have had a handful of great ideas that we will start to work on. Here are a couple we can address right away:

1- WiFi - We've had it for 5 years - it's how we run the box. Many clients use it. Want the password? Hit up Crazy Ivan or AlleyCat
2- Coat racks - We will work on getting some hung up near the benches. We can't hang them by the door since the wall is concrete. 
3- More skill work - We only have so much time to cover so much per week. For this reason we urge people to come in early, stay after their class or use the Open Gym time on Sundays to work on specialty stuff.
4- More time to do Clean-Up sets - Start squatting sooner and/or squat faster with less rest and gossip between sets. Again, we only have so much time to work with and we can't hold everyone elses/other class schedules up too much. 
5- No more Manmakers/Burpees/Thrusters - That means you suck at them and our goal is to make you better at the things you suck at, so guess what? We will do more!!! Or, you can go to Curves or Kaia Fit. 

In all seriousness, please let us know what you think. Just make sure you look at the big picture and expect an honest answer for your suggestions. If it benefits the gym and our peeps and we can do it, then we will!!!


Coaches

A few schedules have changed recently, but thankfully our bad ass team of coaches is working to cover everything and helping each other out whenever they can! 

Due to family and work commitments, our long time coach and CFC member, Trent, had to step down for a while. We are sad to see him go as he's given us so much over the years, but you will still see him from time to time at the box!

Here's an update:

Crazy Ivan - New days off are T/F/S, so expect to see him there on those days. 
AlleyCat - Most 10 AM and Noon sessions, split with Crazy Ivan. She will also be helping out on some Tuesdays and other evenings when needed. Also helping with Open Gym Sundays here and there. 
Kevin - K$ will be helping coach the Oly Tuesday classes with Allison and Tianna, who will be there on most Tuesdays as her schedule allows. 
JK - Jason is back in action and should be running most Thursday PM sessions by the end of January. Welcome back!!
Tianna - She's still running her pink Oly classes on Tuesday PM's when she off from her day job. Also coordinating Ladies Only WOD's on Saturday mornings.
Ryan - He will be running most Wed. morn/noon classes with AlleyCat to assist. He's got mad skills, so check out his classes! 
Jess- A long time coach prior to CFC and a great athlete. Jess coaches Monday nights with Darby. 
Darby - The low-key, fit skater dude who helps Jess with Mondays when his schedule allows. A long time CFC'er and very knowledgeable coach. 
Buddy Holly - He'll be running the Sat/Sun classes with Wayland and/or Murph due to his new days off of S/S/M
Dana - By month's end she will be taking on a new job for the department and her days off will change to S/S/M. She will be running Wednesday PM's until then.
Kayla - She's wrapped up her graduate program and will be helping sub here and there for morning classes. It's nice to have her back in-house!
Brad - Besides wearing poor fashion choices, yelling and grunting loudly, B-Rad runs the Monday 615 AM classes and taking care of our wacky media needs and is comic relief for his lack of fashion sense. He will sub for Reno when he needed. 
Reno- The Brazilian Assassin-quiet but deadly. Reno is running the 615 AM Tues/Wed/Fri classes with B-Rad. We are lucky to have these two running these classes or they would not exist. 
Smurph - Co-coaching the Saturday morning classes with Wayland and Rob, and running some of the Sunday Open Gym sessions.
Wayland - Co-coaching the Saturday morning classes with Smurph and Rob and helping out with some of the evening Oly sessions when available.
Ben -  MIA for a bit due to work.
Nicole - Our in-house PT and mobility Coach. Coach Nic run the mob classes usually every other Sunday at 9 AM. She will fix your shit!
Shane Lyle - Our newest addition to the CFC Coaching staff. Shane has coaching background from another affiliate and will fit in nicely with our program, ideals, and gym. We are happy to have him! Shane will be working with Dana for a bit and then most likely running Wed. PM sessions and helping out where he can. Welcome aboard, Shane!

Please be respectful to all coaches at all class times. Do not dump bars, yell, scream, turn up music or act like a general asshat when coaches are talking to a class. Failure to play by these simple rules of courtesy will result in you finding a new gym. If the ownership ends up having to talk to people about this, it won't end well. 

This is our current coaching staff! We are very lucky and proud to have them representing CFC in-house and outside. They are class acts, with a strong knowledge base and desire to make people better. They are the reason we are who we are and why the quality is so high and community so good at CFC!!! 

Thank you to our coaching staff!!!


View Larger Photo

The CrossFit Games Opens are coming. CFC will be hosting head to head competition for each Open event released. Click the link above for more info, or scan the QR code on the poster!!!

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