WOD 10/21/17

METCON

4 Rounds – Rest until next turn

20 Hammer Strikes (10/10)
25m Sled Drag
20 Air Squats
25m Sled Drag

ADVANCED

4 Rounds – Rest until next turn

20 Hammer Strikes (10/10)
25m Heavy Sled Drag
20 Air Squats
25m Heavy Sled Drag


BE ON TIME TO CLASS!!!!

This past week has been ridiculous. People are wandering in to CFC whenever they feel like it. Class time starts when classtime is listed as starting! If you don’t want to be yelled at in front of God and country, be there on time and ready to go on the floor  or you miss the information from the coaches, get the proper warm-up, and any other pertinent info regarding to the gym or the days work out. If people keep doing this, they are going to be turned away. Have some respect for the gym, the other clients, and the coaches and be on time!!- Ian


Open Gym

Coach Darby has Open Gym this Sunday from 9-11 AM.


CFC Halloween Party

We are a week away from our raging CFC Halloween party! Get a costume, find a babysitter, find a designated driver, and come get your swerve on with the CFC family on 10/28! More info will be out this coming week, so stay tuned!


 

WOD 10/20/17

STRENGTH

Deadlift – 4×4
– Small Increase
– Sets Across

METCON

20m EMOM

A) 10 Single Arm DB Thrusters – Total (35/25)
20 Double Unders
B) 7 Pull Ups
5 Burpees

ADVANCED

20m EMOM

A) 10 Single Arm DB Thrusters – Total (55/35)
25 Double Unders
B) 7 Pull Ups (CTB)
7 Burpees


CFC Halloween Party 2017

Mark your calendars and grab a costume for the 2017 CFC Halloween Party! We will be dancing, drinking, and enjoying ourselves on 10/28, so make your plans now! Find a kid-sitter and get ready to party!


BE ON TIME TO CLASS!!!!

This past week has been ridiculous. People are wandering in to CFC whenever they feel like it. Class time starts when classtime is listed as starting! If you don’t want to be yelled at in front of God and country, be there on time and ready to go on the floor  or you miss the information from the coaches, get the proper warm-up, and any other pertinent info regarding to the gym or the days work out. If people keep doing this, they are going to be turned away. Have some respect for the gym, the other clients, and the coaches and be on time!!- Ian


Open Gym

Coach Darby has Open Gym this Sunday from 9-11 AM.


 

WOD 10/19/17

OLYMPIC WEIGHTLIFTING

10m EMOM

-Hang Snatch + 1 OHS
-Snatch

METCON

4 Rounds

300m Row
20 Lunges (45/25)
200m Run

ADVANCED

4 Rounds

300m Row
20 Lunges (65/45)
200m Run


BE ON TIME TO CLASS!!!! This past week has been ridiculous. People are wandering in to CFC whenever they feel like it. Class time starts when classtime is listed as starting! If you don’t want to be yelled at in front of God and country, be there on time and ready to go on the floor  or you miss the information from the coaches, get the proper warm-up, and any other pertinent info regarding to the gym or the days work out. If people keep doing this, they are going to be turned away. Have some respect for the gym, the other clients, and the coaches and be on time!!- Ian


Open Gym

Coach Darby has Open Gym this Sunday from 9-11 AM.


 

WOD 10/18/17

STRENGTH

Press – 4×4
– Small Increase
– Sets Across

METCON

20m AMRAP

20 Swings (55/35)
15 Push Ups
10 Single Arm DB Push Press/side (35/25)

ADVANCED

20m AMRAP

20 Swings (70/55)
15 Ring Dips
10 Single Arm DB Push Press/side (55/35)


CFC Halloween Party 2017

Mark your calendars and grab a costume for the 2017 CFC Halloween Party! We will be dancing, drinking, and enjoying ourselves on 10/28, so make your plans now! Find a kid-sitter and get ready to party!


 

WOD 10/17/17

OLYMPIC WEIGHTLIFTING

10m EMOM

– Power Clean + Front Squat
– Clean

METCON

100 Double Unders, Then:

4 Rounds
10 DB Snatch/Arm (35/25)
10 Burpees

Then, 500m Row

ADVANCED

100 Double Unders, Then:

4 Rounds
10 DB Snatch/Arm (55/35)
10 Burpees Over DB

Then, 500m Row


 

WOD 10/16/17

STRENGTH

Front Squat – 4×4
– Small Increase
-Sets Across

METCON

5 Rounds

7 Deadlifts (225/155)
11 Box Jumps
400m Run

ADVANCED

5 Rounds

7 Deadlifts (275/185)
11 Box Jumps
400m Run


CFC Halloween Party 2017

Mark your calendars and grab a costume for the 2017 CFC Halloween Party! We will be dancing, drinking, and enjoying ourselves on 10/28, so make your plans now! Find a kid-sitter and get ready to party!


 

WOD 10/14/17

METCON

20m AMRAP

20 DB Snatch-10/Arm (35/25)
20 Lunges
200m Run

ADVANCED

20m AMRAP

20 DB Snatch-10/Arm (55/35)
20 Lunges (45/25)
200m Run


 

WOD 10/13/17

STRENGTH

Deadlift – 4×5
-Use 55% of your 1RM
– Sets Across

METCON

5 Rounds

9 Overhead Squats (95/65)
11 Pull Ups
400m Run

ADVANCED

5 Rounds

9 Overhead Squats (95/65)
9 Bar Muscle Ups -or- Ring Muscle Ups
400m Run


CFC Halloween Party

Mark your calendars for 10/28 for the CFC Halloween Party! Adults only, costumes required, and prepare to dance and party the evening away!

More info coming soon!


CF Barbell Club

Oly lifting session with Coach Crazy Ivan this Saturday (10/14) from 10-1130 AM. Oly lifting is life – try not to suck at life!


 

WOD 10/12/17

OLYMPIC WEIGHTLIFTING

10m EMOM

– Hang Clean
– Power Clean
– Clean

METCON

1000m Row, then:

3 Rounds
5 Manmakers (35/25)
20 Sit Ups

Then, 800m Run

ADVANCED

1000m Row, then:

3 Rounds
5 Manmakers (55/35)
20 Toes to Bar -or- GHD Sit Ups

Then, 800m Run


CFC Halloween Party

Mark your calendars for 10/28 for the CFC Halloween Party! Adults only, costumes required, and prepare to dance and party the evening away!

More info coming soon!


CF Barbell Club

Oly lifting session with Coach Crazy Ivan this Saturday (10/14) from 10-1130 AM. Oly lifting is life – try not to suck at life!


 

WOD 10/11/17

STRENGTH

Press – 4×5
– Use 55% of your Push Press 1RM
– Sets Across

METCON

15m AMRAP

10 Single DB Thrusters (35/25) – 5/side
50 Double Unders
400m Run

ADVANCED

15m AMRAP

10 Single DB Thrusters (55/35) – 5/side
50 Double Unders
400m Run


CFC Halloween Party

Mark your calendars for 10/28 for the CFC Halloween Party! Adults only, costumes required, and prepare to dance and party the evening away!

More info coming soon!


CF Barbell Club

Oly lifting session with Coach Crazy Ivan this Saturday (10/14) from 10-1130 AM. Oly lifting is life – try not to suck at life!


New CFC Coaches

Congrats to Dao Tran and Geneva Knowles who recently passed their CrossFit Level 1 Coaching certifications and are transitioning to coaching spots on the CFC floor! Both ladies are great athletes, personable, and have a background with instruction and teaching! They will be a welcome addition to the CFC coaching crew! Please give them a “congrats” when you see them!