WOD 8/18/17

STRENGTH

Deadlifts
3×5

METCON

4m Clock
20 Cal Row
10 Burpees
Max. Thrusters (75/45)

-2m Rest-

4m Clock
15 Cal Row
10 Burpees
Max. Thrusters (85/55)

-2m Rest-

4m Clock
10 Cal. Row
10 Burpees
Max. Thrusters (95/65)

** Score is total number of Thrusters **

ADVANCED

4m Clock
20 Cal Row
10 Burpees
Max. Thrusters (95/65)

-2m Rest-

4m Clock
15 Cal Row
10 Burpees
Max. Thrusters (115/85)

-2m Rest-

4m Clock
10 Cal. Row
10 Burpees
Max. Thrusters (135/95)

** Score is total number of Thrusters **


Girls Only WOD – Saturday 8/19

Come join the AlleyCat to celebrate her birthday at CFC with a girls only WOD on Saturday (8/19) from 10-Noon. Bring some snacks/finger foods if you like and AlleyCat will make sure there’s plenty of champagne!

Ladies only, no guys and no kids.

Sorry, no CFC Barbell Club this weekend!


 Open Gym Correction

Coach Darby said he would be at the box around 9AM -1030 AM on Sunday morning for those of you who want to get in and get a workout in. Make sure you give Darby a big Thank You for making sure you are able to get your fitness on!!


 

WOD 8/17/17

OLYMPIC WEIGHTLIFTING

10m EMOM
– Tall Hang Clean
– Knee Hang Clean + Jerk

METCON

5 Rounds

20 DB Snatch (35/25) – Total Reps
40 Double Unders
300m Row

ADVANCED

5 Rounds

20 DB Snatch (55/35) – Total Reps
50 Double Unders
300m Row


 Open Gym Correction

Coach Darby said he would be at the box around 9AM -1030 AM on Sunday morning (8/20)  for those of you who want to get in and get a workout in. Make sure you give Darby a big Thank You for making sure you are able to get your fitness on!!

WOD 8/16/17

STRENGTH

Push Press
3×5

METCON

Log in on the iPad, then………..

20-15-10
Swings (55/35)
Sit Ups (25/10)

800m Run

10-15-20
Swings (55/35)
Sit Ups (25/10)

ADVANCED

20-15-10
Swings (70/55)
Toes to Bar

800m Run

10-15-20
Swings (70/55)
Toes to Bar


Girls Only WOD – Saturday 8/19

Come join the AlleyCat to celebrate her birthday at CFC with a girls only WOD on Saturday (8/19) from 10-Noon. Bring some snacks/finger foods if you like and AlleyCat will make sure there’s plenty of champagne!

Ladies only, no guys and no kids.

Sorry, no CFC Barbell Club this weekend!


 Please log in on the iPad when you enter the gym. This is why we request clients enter through the front double doors instead of the roll up. Logging in allows us to run smoothly as a business and keep track of our clients and stats. Please do your part and log in (yes, even the 615 AM class!!)- Thank you. 

WOD 8/15/17

OLYMPIC WEIGHTLIFTING

10m EMOM

– Tall Hang Snatch
– Knee Hang Snatch + 2 OHS

METCON

3 Rounds

500m Row
12 Burpees
21 Box Jumps

ADVANCED

3 Rounds

500m Row
15 Burpees
25 Box Jumps


 

A massive Monday morning class of 25 people all deadlifts at once! So much fitness and swolage happening…It brings a tear of joy to my eye…..

WOD 8/14/17

STRENGTH

Back Squat
3×5

METCON

3 Rounds

15 Deadlifts (185/135)
35 Wallballs (20/14)
400m Run

ADVANCED

3 Rounds

15 Deadlifts (225/155)
35 Wallball (30/14)
400m Run


Girls Only WOD – Saturday 8/19

Come join the AlleyCat to celebrate her birthday at CFC with a girls only WOD on Saturday (8/19) from 10-Noon. Bring some snacks/finger foods if you like and AlleyCat will make sure there’s plenty of champagne!

Ladies only, no guys and no kids.

Sorry, no CFC Barbell Club this weekend!


Open Gym

NO open gym this Sunday 8/20/17. Go do something fun outside!!


 

WOD 8/12/17

METCON

Team Workout – Teams of 2
Complete in any order:

3000m Row
60 Renegade Push Ups (35/25)
50 Push Press (95/65)
40 Front Squats (95/65)

ADVANCED

Team Workout – Teams of 2
Complete in any order:

3000m Row
60 Renegade Push Ups (55/35)
50 Shoulder to Overhead (135/95)
40 Front Squats (135/95)

** Both partners must share the workload at each station
** Break up the reps/distance however you desire


 

WOD 8/11/17

METCON

20m EMOM

A) 5 Pull Ups
7 Push Ups
9 Squats

B) 5 Deadlifts (225/155)

ADVANCED

20m EMOM

A) 3 Muscle Ups
6 Ring Dips
9 Squats

B) 5 Deadlifts (275/185)

** This is meant to be a moderate intensity workout. After the week we’ve had, this will raise the heart rate and make the muscles work, but it should not be a gasser. Move quickly and efficiently through the body weight movements and utilize a perfect set up and pull on the deadlifts. There is enough time on each minute to execute perfect form, ROM, & movement, so do it. On a scale of 1-10, this should be a 6 or 7 at the most! **


 

Dan “getting tall” with a nice triple extension!!

WOD 8/10/17

METCON

3 Rounds

500m Row
15 Clean & Jerks (115/85)
75 Double Unders

ADVANCED

3 Rounds

500m Row
15 Clean & Jerks (135/95)
75 Double Unders


 ​

For some reason this didn’t post yesterday as it was supposed to, so here you go!!

The infamous AlleyCat hit a new Snatch PR of 145 Lbs. yesterday!! She was getting tired on this one, but managed to pull it together and get a quick stand up to save the lift! She just missed 150 Lbs., but you can be sure it’s only going to take a couple of weeks to hit her goal number!!

WOD 8/9/17

METCON

27-21-15-9
Swings (55/35)
Burpees
400m -between rounds and to finish

ADVANCED

27-21-15-9
Swings (70/55)
Burpees
400m Run – Between rounds and to finish


 

WOD 8/8/17

METCON

4 Rounds

500m Row
10 Power Snatch (115/85)
12 Box Jumps

ADVANCED

4 Rounds

500m Row
12 Power Snatch (135/95)
15 Box Jumps


 

A big “Congrats” to CFC’er Joey Hand and his teammate, Dirk Mueller, as they piloted their Ford Performance/Chip Ganassi Racing #66 car to a hard fought victory at Road America in Wisconsin this past weekend! Nice work guys!!