This week's WODs

Swinging Annie

50-40-30-20-10

Swings (55/35)
Double Unders
Sit Ups

ADVANCED

50-40-30-20-10

Swings (70/55)
Double Unders
Sit Ups (25)


WOD Scores/Comments (0)

Regular 9 AM class today, followed by CFC Barbell Club at 10 AM!

Mobility Class tomorrow (Sunday 7/5) at 9 AM with Coach Nic!


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Happy Fourth of July from CFC to you! Party safely and enjoy the day and it's festivities! 

STRENGTH

Deadlifts

Group A) 4x3 +5 Lbs from 5/29
No Clean up

Group B) 4x5 +5 Lbs
No Clean Up

Group C) 4x8 +5 Lbs 

MetCon

21-15-9

Sumo Deadlift High Pull (95/65)
Box Jumps

ADVANCED

21-15-9-6-3

SDHLP (115/85)
Box Jump Over


WOD Scores/Comments (0)

Due to the Fourth of July holiday falling on a Saturday, Friday the 3rd is being considered a holiday. That being the case we will be running a 6:15 AM class, a 10 AM class, a noon class, and only a 4:30 PM class. There will be no 5:30 PM or 6:30 PM classes today. Saturday's schedule for class and barbel club will be normal. Enjoy your Fourth of July!

SKILL

Dealers Choice

MEtCon

10m AMRAP

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

ADVANCED

10m AMRAP

10 Ring Dips
15 Swings (70/55)
50 Double Unders


Oly Lift Strength Work

1- Front Squat - 3x5x90%
2- Hang Snatch + Snatch - 4x2x80%
3- GHD Sit Ups - 4x15 


WOD Scores/Comments (0)

Bench Press

Group A) 4x7 +5 Lbs 
Group B) 4x8 +5 Lbs 
Group C) 4x10 +5 Lbs 

MetCon

21-15-9 

OHS (95/65)
Pull Ups

ADVANCED

21-15-9-6-3

OHS (135/95)
Pull Ups (CTB)

WOD Scores/Comments (0)

MetCon

5 Rounds - 1 Min Rest between

5 Hang Power Cleans (95/65)
5 Hang Power Snatches (95/65)
20 Sit Ups (10)

ADVANCED

5 Rounds - 1m Rest

7 Hang Power Cleans (135/95)
7 Hang Power Snatches (1325/95)
15 Toes to Bar


Oly LIft Strength Work

1- Snatch Grip Deadlift + Shrug - 5x5x85%
2- Split Jerk - 5x3x80%
3- Stiff Leg Deadlift - 4x10


 


 

WOD Scores/Comments (0)

Fourth of July Schedule

We will be running normal classes on Saturday morning followed by the CFC Barbell Club at 10 AM! Be there and get mad gains!


Mobility Class

Coach Nic will be running a 9 AM mobility Class this coming Sunday (7/5)!  Make your gains better by getting those muscles, knots and kinks worked out!


Strength

Back Squat

Group A) - 3x3 +5 Lb (small increase from 6/1)
Clean Up - 1x10

Group B) - 3x5 +5 Lb (small increase from 6/1)
Clean Up - 1x10

Group C) - 3x8 +5 Lbs

MetCon

21-15-9
(10 min. cap)

Wall Ball (20/14)
Deadlift (50% 1RM)

ADVANCED

21-15-9-6-3
(10 min. cap)

Wall Ball (30/20)
Deadlift (60% 1RM)


WOD Scores/Comments (0)

EG Grinder 2015

An INCREDIBLE showing from our athletes today at the Grinder! On the Men's RX side, Matt Gaudy & Shane Lyle took 2nd Place overall, behind fellow CFC'er Jamie Ebert and his brother Jordan in 1st Place! On the Women's RX side, 5th Place went to Tianna Kearsing and Nicole Mistretta, 3rd place went to Allison and Dana, while 2nd place was taken by Kayla Bowman and Jen Tkach!

We had the teams of Shane Gregory & Cyrus Mohtasham, Taylor Fletcher & Shannon Coughlin, Idean Farid & Tyler Borja, and Kevin Lee and B-rad Alexander all have wicked showings in each of their events to put them at the top of overall rankings!
We were impressed by the athletes and their attitudes and representation of CFC. Lots of compliments on the strength of our athletes and the smooth movement, form and ROM of our peeps!

An extra big "Thank You" to all of the CFC familia who came out to support the Red and Black Machine!


Fourth of July Schedule

We will be running the regular Saturday morning class and then CFC Barbell Club will be on at 10 AM! Get some GAINZ!!!!!



 

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The Men's RX'd podium at EG Grinder - Matt Gaudy & Shane Lyle claimed 2nd place after a hard fought day. A great combo of skill and strength moved them steadily up the ladder. 1st place went to CFC'er Jamie Ebert and his younger brother, Jordan who were rock solid in every event!

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The Women's RX'd podium from the EG Grinder - Tianna and Nicole claimed 5th place with solid performances in each event. The Amazons, Allison and Dana, took third using their strength and engines to move steadily up the ladder. Kayla and Jen took 2nd place after a hard fought battle for first place all day long!

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The CFC Red & Black Machine! These athletes made us proud today with great teamwork, attitudes, and standards. Each team worked through events that normal folks wouldn't even think of doing one time, much less over the course of the day. Incredibly hard work today by all! I received many compliments from judges on how clean and efficient our CFC athletes were, as well as how strong and well rounded they all were. This crew was a great representation of our gym and philosophies - Thank you!

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