This week's WODs

"The Chief"

5 Rounds - 3m Max Reps - 1m Rest between

3 Power Cleans (135/95) [Adv: 155/105]
6 Push Ups
9 Squats

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Labor Day Schedule

10 AM and Noon classes ONLY!
That means no 615 AM, no 430, no 530 or 630 PM.
Get your squats on, so be there!


Mobility Class

Mobility class at 10 this morning with Coach Nicole!


20m EMOM

A: 3 Deadlifts (225/155)
    10 Sit Ups
B: 10 Wallball (20/14)
     3 Pull Ups

ADVANCED

A: 3 Deadlifts (275/185)
     7 Sit Ups (35)
B: 10 Wallball (30/20)
     3 Pull Ups (CTB)

You will alternate between A & B each minute. 

If there are large groups, one group can start on B, and the other start on A. 


WOD Scores/Comments (0)

Labor Day Schedule

10 AM and Noon classes ONLY!
That means no 615 AM, no 430, no 530 or 630 PM.
Get your squats on, so be there!


Mobility Class

Mobility class this Saturday at 10AM with Coach Nicole!


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B-Rad digging deep in the RX division at the Lalanne Summer Throwdown!

Skill

Rope Climbs (10m)

MetCon

15m AMRAP

5 Burpees
10 Swings (55/35)
15 Push Ups
20 Double Unders

ADVANCED

15m AMRAP

5 Bar Facing Burpees
10 Power Snatches (95/65)
15 Ring Dips
20 Double Unders


Oly Lift Strength Work (Tues & Thurs.)

1- Clean & Jerk 
      Heavy Single

2- Snatch Grip Deadlifts
     5x3x85% (Use 1RM snatch)

3- Front Squat
    3x5x85%

4- Hanging Stiff Leg Raise
    3x10

** The Heavy Single is a max for the day. Work up to the lift a little at a time. Don't spend all day on it and don't end on a bad note.
** the Hanging Leg Raises are done on the pull up structure. Tight core, legs straight, raise them up slowly to waist level, lower them slowly. No swinging!


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Erik killing it at the Lalanne Summer Throwdown!

LOG IN BEFORE WORKING OUT!!!!!!!!!


5 Rounds - 1m Each Station- Max. Reps

DB Push Press (35/25)
Air Squats
Slam Ball (30/40)

ADVANCED

5 Rounds-1m Each - Max. Reps.

HSPU
Pistols
Slam Ball (30/40)

** Slam balls are in short supply thanks to Muscle Driver's lousy quality of product, so do the best you can with the 8 we have left and take whatever weight is left if it's lighter than your RX'd numbers**


WOD Scores/Comments (0)

Attention

A car from the basketball coaching place was burglarized the other night as it was parked on the east side of their building (the side towards the strip club for those of you who are directionally challenged). I would not recommend parking over there and would advise you to park in front of CFC or on the west side. Take valuables out, keep an eye out for scumbag tweakers or gangsters in the lot, and let us know if you want an escort out. 


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The battle arrives on 10/25/14!!

4 Rounds - 3m Each - 1m Rest Between 

9 Deadlifts (135/95)
7 Hang Power Cleans
5 Push Jerks

**Maintain a continual count after each rest period. In other words, wherever you finish off at the end of a round, you will pick right back up there as soon as the break is over**

ADVANCED

4 Rounds- 3m Each - 1m Rest between

9 Deadlifts (155/105)
7 Hang Power Cleans
5 Push Jerks

**Maintain a continual count after each rest period. In other words, wherever you finish off at the end of a round, you will pick right back up there as soon as the break is over**


Oly Lift Strength Work (Tues. & Thurs.)

1- Snatch
     Heavy Single

2- Bench Press
    4x7x Heavy

3- Back Extension
    4x10

** The Heavy Single is a max for the day. Work up to the lift a little at a time. Don't spend all day on it and don't end on a bad note.
** The bench press should be heavy but a makeable weight for seven reps with little or no spotting needed. 


 


WOD Scores/Comments (0)

CFC Strength & Conditioning - Cycle 2, Week 4 - Application


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The iPad is not there to play Angry Birds, it is there to log in so we can track attendance and membership. Please use it the moment you walk in the door!


15m AMRAP

10 Thrusters (95/65)
10 Pull Ups
200m Run

ADVANCED

15m AMRAP

7 Thrusters (135/95)
10 Pull Ups (Chest to Bar)
200m Run


Week 4 Dietary Program

Protein:
Women: .7 Grams/ Lb BW
Men: .7 Gram/Lb BW

Carbs:
Women: 175 grams/day
Men: 175 grams/day

Fats:
Women: 65% of Protein intake
Men: 65% of Protein intake

Calories:
Protein= 4 cal/Gram
Cabrohydrate= 4 cal/gram
Fat=9 Cal/Gram

** Carb intake prior to workout (1Hour) and higher intake of carbs post workout. Add starchy carbs to dinner.
** No fat post workout - only protein/carbs.

Focus this week is higher carb intake due to increased work time in MetCon and minimal weightlifting in this week.


WOD Scores/Comments (0)

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Our swimming machine, Taylor, flying the flag and getting ready to cross the lake for some open water swim time!

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