This week's WODs
Olympic Weightlifting
Power Clean - 1 RM
3 Attempts Only!
Must be verified by CFC coach for proper movement and ROM.
MetCon
7m AMRAP
30 Power Cleans (155/115)
30 Burpees over Bar
Get as far through it as you can in 7 Minutes. If you make it through the first time, then start over at the power cleans again. Score is total number of completed reps between both movements.
All workouts this week will be short and sweet. Don't overdo it if it seems easy as the testng process takes priority, this week and next week!
Please be on time! For week 1, all warm ups will be run by CFC Coaches and will be done by 10 minutes after the start of class. From there it is GO time, so don't stand around asking me questions you should've figured out the answers to. Load up, get to your attempts, notify a coach, and lift heavy!
All MetCon training will begin 30 minutes after the start of class, so stay on schedule please.
There will be no newbie drop-in's during the testing days of Week 1 and Week 2. All sessions are closed to CFC members only!
WOD Scores/Comments (0) | Compare to December 11, 2012
We run a power clean for testing instead of a full squat clean since you just did a 1RM squat the day prior and chances are high that your legs will be a bit shot coming out of the hole. That being said, if you can/want to squat clean it, go right ahead. That'll give you "badass points" and impress the opposite sex....
We have a relatively lousy turnout for next weeks testing in the sign up book. People either don't want to do it, or are not signing up. Please make sure you sign up as the skills testing is some of the most important testing you can do to help us and yourselves in pursuit of fitness and health!
Rani leading the push press brigade
Skills Testing - Week 1
Strength
Back Squat - 1 RM
3 Attempts only!
Must be verfied by CFC coach for ROM.
MetCon
Row Max. Distance in 5 min
It's GO time!! All workouts this week will be short and sweet. Don't overdo it if it seems easy as the testng process takes priority, this week and next week!
Please be on time! For week 1, all warm ups will be run by CFC Coaches and will be fisnished by 10 minutes after the start of class. From there it is GO time, so don't stand around asking me questions you should've figured out the answers to. Load up, get to your attempts, notify a coach, and lift heavy!
All MetCon training will begin 30 minutes after the start of class, so stay on schedule please.
There will be no newbie drop-in's during the testing days of Week 1 and Week 2 & no non-members will be able to take part in the tests. All sessions are closed to current CFC members only!
WOD Scores/Comments (0) | Compare to December 10, 2012
Yes, there will be a 615 AM Tuesday Testing Session for the 1RM Power Clean. Reno will be there to run the show and watch you put up new numbers. Get it on!!
Pre-event briefing at the Gil Family Fundraiser. Thank you to all of you who came out to take part in the event and donated to Ben and his wife, Lacy, in their time of need. We had about 50 people at the event and a ton more donate via the PayPal link or at the gym. The donations far exceeded our expectations and will help tremendously.
"Community" is one way to describe it. "Family" is a better way to describe it.