WOD 5/21/13
{exercise-categories}Olympic Weightlifting
2 Rounds - 2 Squat Snatch
MetCon
12m AMRAP
5 Power Cleans (135/95)
10 Box Jumps
200m Sprint
Comments (0) | Compare to February 26, 2013
WOD 5/20/13
{exercise-categories}CFC Strength & Conditioning - Cycle 5, Week 4 - Application
Nancy
20m AMRAP
400m Run
15 Overhead Squats (95/65)
5 Rounds
400m Run
7 Overhead Squats
7 Burpees
Comments (0) | Compare to February 25, 2013
Spring testing is coming up! You can read about it HERE!
The sign up binder will be on the front counter. Sign up or you do not get to test.
When you see him, please give Paul Baker a big Thank You and high five for the newest 7 feet of pull up structure now in place. PB is a fabircating wizard and makes our gadgets around CFC. This one doesn't dissapoint. Paul, Crazy Ivan and Josh got to spend their entire Sunday drilling and banging away at The Beast to make more room and add new fat bars to the structure (note: Crazy Ivan did not partake in the drilling as tapping steel with a tempermental drill scares him. Thankfully, Paul and Josh brought their man cards with them. Crazy Ivan drilled concrete and was awesome with a ratchet). We hopeyou like it... now get on there and use it!
a cool pic taken by Jeff Gonzales of Trident Concepts Training (Tricon) when he was in town a couple weeks ago.
WOD 5/18/13
{exercise-categories}"SED PT Test"
400m Run
45 Swings (55/35)
400m Run
30 Thrusters (95/65)
400m Run
15 Pull Ups
400m Run
This is the PT test the Special Enforcement Detail runs every 6 months. It must be completed in under 15 min. to pass. Give it a go.
Comments (0) | Compare to February 23, 2013
WOD 5/17/13
{exercise-categories}Strength
Deadlift - Heavy Triple
10m time Cap
MetCon
400m Run
21 Sumo Deadlift High Pull (95/65)
21 Box Jumps
400m Run
15 SDLHP
15 Box Jumps
400m Run
9 SDLHP
9 Box Jumps
Adjust the weight of the deadlift accordingly. I don't want people tweaking themselves by overloading the MetCon after the heavy triples.
Comments (0) | Compare to February 22, 2013
Spring testing is coming up! You can read about it HERE!
The sign up binder will be on the front counter. Sign up or you do not get to test.
WOD 5/16/13
{exercise-categories}Skill Work
Handstand Push Ups / Handstand Hold
MetCon
1000m Row
3m Rest
500m Row
2m Rest
300m Row
P-Chain
3x10 - Single Lef DB Deadlift
The rows are to be done as individually timed intervals. People can switch out rest periods while the other person is rowing.
Comments (0) | Compare to February 21, 2013
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Our newest CFC soldier, Alyssa Foster! Congrats Alyssa. Way to make us proud!
WOD 5/15/13
{exercise-categories}Strength
Push Press - Heavy triple
10m Time Cap
MetCon
15m AMRAP
200 m Run
5 Power Snatches (95/65)
7 OHS (95/65)
9 Pull Ups
Comments (1) | Compare to February 20, 2013
Spring testing is coming up! You can read about it HERE!
The sign up binder will be on the front counter. Sign up or you do not get to test.
WOD 5/14/13
{exercise-categories}Olympic Lifting
2 Rounds - 2 Clean and Jerk
Slight Increase
MetCon
15m Cap
3 Rounds
10 Deadlifts (BW)
10 Burpees
200m Run
1 min rest:
3 Rounds
10 Deadlifts
10 Slamball
200m Run
Comments (1)
This is how the top of your second pull should look today. Bar over mid foot, chest up and pointed at the celing, full triple extension. LAYBACK!!
WOD 5/13/13
{exercise-categories}CFC Strength & Conditioning - Cycle 5, Week 3 - Forced Stress
Strength
Back Squat (Box) - Heavy Triple
10m time cap
MetCon
15m AMRAP
21 Swings (55/35)
21 Knees to Elbows
21 Push Ups (CTD-Hands off)
21 Dbl Unders
Comments (1) | Compare to February 18, 2013
Spring testing is coming up! You can read about it HERE!
The sign up binder will be on the front counter. Sign up or you do not get to test.
Taylor - Catching a breath before locking in for the pull
WOD 5/11/13
{exercise-categories}10 pull ups
20 Double unders
30 DB Thrusters (35/25)
40 Swings (55/35)
50 Squats
40 Swings (55/35)
30 DB thrusters (35/25)
20 Double unders
10 pull ups
Comments (0) | Compare to February 16, 2013
Spring testing is coming up! You can read about it HERE!
The sign up binder will be on the front counter on Monday. Sign up or you do not get to test.
Dana and Allison finishing up one of the hard wod at the grinder
WOD 5/10/13
{exercise-categories}Strength
Deadlift - 3x3
10 Lb Increase - Sets Across
MetCon
12m AMRAP
10 DB Split Snatch (35/25) (5/per side)
15 Toes To Bar
10 Push Ups
Comments (1) | Compare to February 15, 2013
Due to a change in schedule, the Boost Swimming Clinic for mixed modality athletes is now only $99 and will run from 9AM to 1 PM on Saturday. Smoking deal to work with a coach the caliber of Jeff Pearson. Regardless of your skill level, Jeff will make you much more efficient in the water! Jeff has created national champions and Olympians and will take your abilities to the next level! You don't want to miss this!!!
You can register HERE!
Wod at 14:54
Thank you CFC " Posted in CFC WODs
4 rounds plus 10 snatch" Posted in CFC WODs
PS: he came out holding a kettle bell and asking where the nearest pull up bar was.... Weird!!!!" Posted in CFC WODs
PS: he came out holding a kettle bell and asking where the nearest pull up bar was.... Weird!!!!" Posted in CFC WODs