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 5/9/13
{exercise-categories}Skill
Ring Dips / False Grip Pull ups
10 Min
MetCon
12m AMRAP
5 Overhead Squats (heavy)
10 Burpees (over bar)
20 Double Unders
P-Chain
3x10 - Single Leg DB stiff Leg D/L (35/25)
Comments (2) | Compare to February 14, 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 5/8/13
{exercise-categories}Strength
Push Press - 3x3
2.5 Lb Increase - Sets Across
MetCon
3 Rounds
200m Run
15 Swings (55/35)
Rest 1m
3 Rounds
300m Row
15 Sit Ups
Comments (0) | Compare to February 13, 2013
WOD 5/7/13
{exercise-categories}Oly Lifts
2 Rounds - Snatch Complex
-Snatch Deadlit
-Snatch High Pull
-Snatch
MetCon
2k Row
Comments (0) | Compare to February 12, 2013
Nicole & Tianna at the Grinder.
WOD 5/6/13
{exercise-categories}CFC Strength & Conditioning - Cycle 5, Week 2 - Increased Demand
Strength
Back Squat - 3x3
5 Lb Increase - Sets Across
MetCon
10m AMRAP
5 Pull Ups
10 Push Ups
15 Squats
Comments (0) | Compare to February 11, 2013
A HUGE thank you to all of the attendees of the CFC Strength & Conditioning Seminar on Saturday. There was a TON of info to pass on but it was a pleasure to do it and give back to the CrossFit community. Thank you to the affiliate owners and coaches who came. You all have great programs and knoweldge already, but you put ego aside and were willing to listen and glean anything else you possibly could to make your gym, coaching and end result better. Our hats are off to you for your willingness to learn and grow!
We will most likely run this seminar again in the summer, so if you missed it, stand by for a second go' round!
Our man Brad competed in Lodi this past weekend and represented like a boss. Unfortunately we were also running the S&C Seminar, so we couldn't get down there to support him, but nonetheless, he held up the reputation of CFC with a solid performance throughout the day. Brad ended the day in 12th out of 62 men!
Bear complex at 245 Lbs. anyone??? Killing it....
WOD 5/4/13
{exercise-categories}THE GYM IS CLOSED TODAY FOR THE STRENGTH & CONDITIONING SEMINAR!
5 Rounds
200m Run
10 Pull Ups
20 OH Lunges (10)
10 DB Push Press (35/25)
Comments (0) | Compare to February 09, 2013
Denise and Cyrus getting after it
WOD 5/3/13
{exercise-categories}Strength
Deadlifts - 3x3
10 Lb Increase from 4/12 - Sets Across
MetCon
9m AMRAP
350m Row
5 Power Cleans (155/105)
10 Toes to Bar
Comments (0) | Compare to February 08, 2013
Allie and Wendy making their way through thruster hell...
WOD 5/2/13
{exercise-categories}SKILL
Handstand Push Ups / Handstand Holds
10 Min
MetCon
3 Rounds - 1m per station - Max Reps
Box Jumps
Slam Ball (40/30)
Push Ups
P-Chain
3x12 - Back Extension
Comments (0) | Compare to February 07, 2013
Coach Jeff Pearson of Boost Swimming is holding a swimming skill class designed specifically for the CrossFit or mixed modality athlete on May 11th at the Folsom Aquatic Center. If you don't know Jeff then this is the time to meet him and find out personally why and how he's developed national champions, collegiate champions, and Olympians.
Registration can be found HERE
Here are some more pix from the 2013 Elk Grove Grinder! Nice work to CFC's Black and Red Machine!
Dana and The AlleyCat (CFC Amazons) at the 2013 Elk Grove Grinder. "Huh? What just happened?"
WOD 5/1/13
{exercise-categories}Strength
Push Press - 3x3
2.5 Lb increase from 4/10 - Sets Across
MetCon
3 Rounds
15 Squats
30 Swings (55/35)
50 Double Unders
Comments (0) | Compare to February 06, 2013
Coach Jeff Pearson of Boost Swimming is holding a swimming skill class designed specifically for the CrossFit or mixed modality athlete on May 11th at the Folsom Aquatic Center. If you don't know Jeff then this is the time to meet him and find out personally why and how he's developed national champions, collegiate champions, and Olympians.
Registration can be found HERE
The CFC Strength & Conditioning Seminar is coming up on May 4th! Today is the last day left to register. After May 1st, there will be no "day of" or walk in registration.
This course is designed for all levels of athletes and coaches. If you are an affiliate wishing to gain a more comprehensive understanding of S&C programming with CrossFit, then this seminar is right up your alley. Do away with randomness and stupid pet tricks, and develop a program that will make your athletes fitter, faster, stronger and healthier!
Register by May 1st using the link in the left sidebar
The gym will be closed for ALL classes on Saturday May 4th!
Steven and Buck in the foreground, with Allison and Dana pushing their sled in the background at the EG Grinder. A tough, but simple team WOD - 3m Max 25 meter sled pushes.
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