This week's WODs

STRENGTH

Deadlift - Dynamic Strength Work

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

MetCon

10m AMRAP

5 ManMakers (35/25)
10 Lunges per leg (20 total)

ADVANCED

10m AMRAP

5 Manmakers (55/35)
10 Lunges per leg w/ DB's

This workout will run smoothest if all athletes line up in a line at the one end of the gym (by the whiteboards or by the counter). You can do the ManMakers in a line, then lunge straight out and back. Hands on your hips during the lunges.


WOD Scores/Comments (0)

Schedule

No Open Gym on Sunday.

No Classes of any kind on Monday due to Fight 4 Life all day!


CHECK IN

ALL clients must check in on the iPad at the front counter  

 


View Larger Photo

This will be the parking arrangement for Monday (Fight 4 Life Event). Please park in the green areas and walk in. Don't complain, it's a good warm up. Do not park in the red areas or bad things will happen to you. 

STRENGTH

Bench Press

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

MetCon

10m AMRAP

400m Run
Max Push Ups-CTD

ADVANCED

10m AMRAP

400m Run
Max. Ring Dips

* Your max. P/U (ring dip) is reached when you can no longer press your body back up, a knee touches down, or you rest in the bottom more than 2 seconds. Stay honest.


WOD Scores/Comments (0)

CHECK IN

ALL clients must check in on the iPad


Strength

Push Press 

Group A- 3x3 +2.5 Lbs
Clean Up - 1x12 (same weight as week 1)

Group B- 3x5 +2.5 Lbs
Clean Up - 1x10 (same weight as week 1)

Group C - 3x8 +2.5 Lbs

MetCon

10m AMRAP

15 Swings (55/35)
5 Burpees
15 Wallball (20/14)

ADVANCED

10m AMRAP

15 Swings (75/55)
10 Burpees
15 Wallball (30/20)

WOD Scores/Comments (0)

Schedule

No Open Gym on Sunday.

No Classes of any kind on Monday due to Fight 4 Life all day!


CHECK IN

ALL clients must check in on the iPad at the front counter.


View Larger Photo

This will be the parking arrangement for Monday (Fight 4 Life Event). Please park in the green areas and walk in. Don't complain, it's a good warm up. Do not park in the red areas or bad things will happen to you. 

Olympic Weightlifting

2 Rounds

Snatch x 2

MetCon

1000m Row

2min Rest

800m Run

ADVANCED

1000m Row
800m Run
50 Burpees

(no rest in between)


WOD Scores/Comments (0)

A big "Thank You " to the Good Day Sacramento news crew for coming out this morning to get us some airtime for the Fight 4 Life charity event this coming Monday!! It's going to be a great day with events and activities for kids, a live DJ, a single workout anyone can do, some sweet raffle prizes, a silent auction, a lot of fun all day, and it's all for a great cause!! If you haven't registered, go to the link in the right sidebar and do it!!

Video of this morning's GDS piece can be seen HERE !!


View Larger Photo

CFC Strength & Conditioning - Cycle 1b, Week 2 - Increased Demand


Strength

Front Squat 

Group A- 3x3 +5 Lbs
Clean Up - 1x10 +small Increase

Group B- 3x5 +5 Lbs
Clean Up - 1x10 +small Increase

Group C - 3x8 +5 Lbs

MetCon

10min AMRAP

200m Run
5 Hang Power Cleans (135/95)
5 Push Press (135/95)
5 Pull Ups

ADVANCED

10m AMRAP

200m Run
7 Hang Power Cleans (155/115)
7 Push Jerk 
7 CTB Pull Ups

WOD Scores/Comments (0)

Schedule

No Open Gym on Sunday.

No Classes of any kind on Monday due to Fight 4 Life all day!


View Larger Photo

This will be the parking arrangement for Monday (Fight 4 Life Event). Please park in the green areas and walk in. Don't complain, it's a good warm up. Do not park in the red areas or bad things will happen to you. 

Browse WODs

Past WOD Weeks:

 1 2 3 >  Last ›

Exercise Filter