This week's WODs

Strength

Deadlifts - Heavy Triple

Do Not Fail !!

MetCon

4 Rounds - 1m per station - Max. Reps

Slamball
DB Snatch (35/25)
Burpees

ADVANCED

4 Rounds - 1m Per Station - Max. Reps

Slamball 
Power Snatch (95/65)
Bar facing Burpees


WOD Scores/Comments (0)

Carver Family Vacation

It's that time of year to get the kids out of Sacto and get a week's worth of family time in. That being the case, The AlleyCat and Crazy Ivan will  be gone from 7/25-8/3. We will be unavailable by phone and only occassionally checking emails. If something is an emergency or an immediate request, please contact Coach Shannon.

Please help keep CFC clean and tidy while we are gone, take care of the equipment, be on time, and be courteous to other class members and the coaches. Thank you!


MetCon

5 Rounds (15m Time cap)

7 Overhead Squats (95/65)
10 Box Jumps
200m Run

ADVANCED

5 Rounds (15m time cap)

7 OHS (135/95)
10 Burpee Box Jumps
200m Run


WOD Scores/Comments (0)

Carver Family Vacation

It's that time of year to get the kids out of Sacto and get a week's worth of family time in. That being the case, The AlleyCat and Crazy Ivan will  be gone from 7/25-8/3. We will be unavailable by phone and only occassionally checking emails. If something is an emergency or an immediate request, please contact Coach Shannon.

Please help keep CFC clean and tidy while we are gone, take care of the equipment, be on time, and be courteous to other class members and the coaches. Thank you!


Strength

Push Press - Heavy Triple

MetCon

10-9-8-7-6-5-4-3-2-1 (15m Time cap)

Deadlifts (205/135)
Air Squats
DB Push Press (35/25)

ADVANCED

10-9-8-7-6-5-4-3-2-1 (15m Time cap)

Deadlifts (255/165)
Pistols
HSPU

WOD Scores/Comments (0)

Carver Family Vacation

It's that time of year to get the kids out of Sacto and get a week's worth of family time in. That being the case, The AlleyCat and Crazy Ivan will  be gone from 7/25-8/3. We will be unavailable by phone and only occassionally checking emails. If something is an emergency or an immediate request, please contact Coach Shannon.

Please help keep CFC clean and tidy while we are gone, take care of the equipment, be on time, and be courteous to other class members and the coaches. Thank you!


Olympic Weightlifting

3 Rounds - 1 Clean (Heavy Singles)

MetCon

4 Rounds (15m Time Cap)

10 Swings (55/35)
25 Push Ups
50 Double Unders

ADVANCED

4 Rounds (15m Time Cap)

15 Swings (70/55)
25 Ring Push Ups
50 Double Unders


WOD Scores/Comments (0)

Carver Family Vacation

It's that time of year to get the kids out of Sacto and get a week's worth of family time in. That being the case, The AlleyCat and Crazy Ivan will  be gone from 7/25-8/3. We will be unavailable by phone and only occassionally checking emails. If something is an emergency or an immediate request, please contact Coach Shannon.

Please help keep CFC clean and tidy while we are gone, take care of the equipment, be on time, and be courteous to other class members and the coaches. Thank you!


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


Strength

Front Squat - Heavy Triple

Do Not Fail !

MetCon

15m AMRAP

400m Run
10 Thrusters (95/65)
10 Pull Ups

ADVANCED

15m AMRAP

400m Run
7 Thrusters (135/95)
10 CTB Pull Ups


WOD Scores/Comments (0)

Carver Family Vacation

It's that time of year to get the kids out of Sacto and get a week's worth of family time in. That being the case, The AlleyCat and Crazy Ivan will  be gone from 7/25-8/3. We will be unavailable by phone and only occassionally checking emails. If something is an emergency or an immediate request, please contact Coach Shannon.

Please help keep CFC clean and tidy while we are gone, take care of the equipment, be on time, and be courteous to other class members and the coaches. Thank you!


View Larger Photo

Congrats to CFC'er Mackenzie Schoel who recently took gold with her team at the synchronized swimming US Nationals in Long Island, NY! Mackenzie is eyeing the future and working hard towards that goal! If you think your training routine is hard, talk to her one day about how much time she spends training in the water and on land each day! That's the desire, determination, and dedication it takes to be the best!

Browse WODs

Past WOD Weeks:

 1 2 3 >  Last ›

Exercise Filter