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)

Coaches

With people moving to new jobs or other life changes, we are constantly in a state of flux with coaches. That being the case, you will begin to see some new faces who recently got their CrossFit Level 1 certifications and have been wanting to coach for CFC for quite some time. Since we can use the help, you will see Cyrus "The Beast from the Middle East" Motasham and Taylor Fletcher on the coaching floor shadowing other coaches. Cyrus will be working with Shane Lyle on Wednesday nights and Taylor will be working with Ryan and AlleyCat on Wednesday mornings.

Cyrus has been with CFC for MANY years. He has learned a lot and is always taking notes and working on improving his knowledge base. He's had an interest in coaching for us for the past couple years and was finally able to get into the CFL1 cert this year. His personality, attitude and willingness to learn and teach will be an asset to CFC.

Taylor has been with us since 2013 after coming home from University of Hawaii where she swam on their swim team. Taylor's background has been in the pool as a high school athlete, collegiate athlete and as a swim coach for the Arden Hills Swim Team. She brings a wealth of knowledge of human performance and athletics to the table as well as a solid coaching background.

Please afford both coaches the courtesy they deserve and if you aren't familiar with them, get to know them and tap into their knowledge and desire to improve our CFC family!

Strength

Deadlifts - Heavy Triple

MetCon

5 Rounds

3 Deadlifts (225/155)
5 Burpees
10 DB Push Press (35/25)
15 Sit Ups
200m Run

ADVANCED

5 Rounds

3 Deadlifts (275/185)
5 Bar Facing Burpees
10 HSPU
15 Toes to Bar
200m Run


WOD Scores/Comments (0)

Coaches

With people moving to new jobs or other life changes, we are constantly in a state of flux with coaches. That being the case, you will begin to see some new faces who recently got their CrossFit Level 1 certifications and have been wanting to coach for CFC for quite some time. Since we can use the help, you will see Cyrus "The Beast from the Middle East" Motasham and Taylor Fletcher on the coaching floor shadowing other coaches. Cyrus will be working with Shane Lyle on Wednesday nights and Taylor will be working with Ryan and AlleyCat on Wednesday mornings. 

Cyrus has been with CFC for MANY years. He has learned a lot and is always taking notes and working on improving his knowledge base. He's had an interest in coaching for us for the past couple years and was finally able to get into the CFL1 cert this year. His personality, attitude and willingness to learn and teach will be an asset to CFC. 

Taylor has been with us since 2013 after coming home from University of Hawaii where she was a collegiate swimmer. Taylor's background has been in the pool as a high school athlete, collegiate athlete and as a swim coach for the Arden Hills Swim Team. She brings a wealth of knowledge of human performance and athletics to the table as well as a solid coaching background. 

Please afford both coaches the courtesy they deserve and if you aren't familiar with them, get to know them and tap into their knowledge and desire to improve our CFC family!

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I have definitely dropped the ball on this one, but I want to acknowledge the fact our own Denise Muegge has qualified through the CrossFit Games Opens to advance to the next step in the Master's Qualifiers on her quest to get to the CrossFit Games! The next four events are released next Thursday and athletes have 4 days to complete them at which time a final ranking will be determined and the top 20 Masters in all age groups will go to the Games! Please give Denise a "Congrats" and "good luck" when you see her next and cheer her on!!!

Skill Work

Snatch - Skill Work

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 - 4x2x85%
2- Back Squat - 5x5x90%
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

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 (135/95)
20 Toes to Bar


Oly Lift Strength Work

1- Hang Squat Snatch + Snatch - 4x2x85%
2- Clean Grip Shrug Pulls - 5x5x100%
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 4, 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)

CFC Spring Fling Potluck

Thanks to all of our peeps who came by this past Saturday to join us for our Spring Fling at the box. It was a low-key event where folks could get together, eat, drink, and do some friendly competitions for an afternoon. Folks took part inthe "Walk to Remember" in the morning and then came by in the afternoon. Video footage of the hotly contested and dramatic hula hoop contest can be found on our Facebook page! It was a ton of fun and is the first of many more events to happen this coming summer! Stay tuned for the next go'round!


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Our own silent sniper, Mike H., took part in the EPIC Functional Fitness Endruance Competition (www.epicseries.co) in San Diego this past weekend. Mike took a rock solid 8th place out of a huge field of competitors and proved that a solid training methodology works well in any environment! Congrats, Mike! That's bad ass!!

Mike is a regular obstacle course competitor and does very well in his events. The EPIC Series is the latest in events that combines functional fitness training and endurance. There will be a NorCal event this July, so I strongly encourage folks to check into it and represent the Red & Black Machine! It would be sweet to get a strong support crew to the event for Mike and get some more competitors out there as well! Put your hard earned fitness to use and get out there!!

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