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 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
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