WOD 6/23/17

METCON

5 Rounds

10 Deadlifts (205/135)
10 Single DB Thrusters (35/25) – 5/side
400m Run

ADVANCED

5 Rounds

10 Deadlifts (255/185)
10 Single DB Thrusters (55/35) – 5/side
400m Run


Fight 4 Life

We are in the homestretch for a good time and better cause! We still need more registrants, so don’t delay so you don’t get stuck in the later heats! Even if you can’t take part in Fight Gone Bad, the Max Bench Press contest (3 Attempts) or the Max Weighted Pull Up contest (3 Attempts), you can still come by with the family, take part in supporting the cause, enjoy the food, drink, raffles, and silent auction. If you are simply not here, please donate anyhow! The link is on our homepage and it’s easy as 3-2-1!

We will also have Fleet Feet Sports on hand to support the cause and giving back 10% of all sales to FRSN.org!
Livesore clothing will be on hand giving away bad ass prizes!
Royal Hush Massage will be there to take care of folks pre/post event!
CFC’s master chef, Idean Farid, will be bringing some pre-made, ready to eat paleo meals for folks!

We will see you all on June 24th!!!!


Friday/Saturday Schedule

In light of the need for set up for Fight 4 Life, CFC will only be running a 615 AM and 10 AM class on Friday 6/23. There will be no PM classes!

CFC will be closed for regular classes on 6/24 for Fight 4 Life! Be there!


Fight 4 Life Event parking – Please park in the designated areas (green) this Saturday, 6/24/17!

WOD 6/22/17

OLYMPIC WEIGHTLIFTING

10m EMOM

2 Hang Power Snatch

METCON

12m AMRAP

5 Burpees
15 Swings (55/35)
20 Lunges

ADVANCED

12m AMRAP

5 Burpees
15 Swings (70/55)
20 Lunges w/KB


Fight 4 Life

We are in the homestretch for a good time and better cause! We still need more registrants, so don’t delay so you don’t get stuck in the later heats! Even if you can’t take part in Fight Gone Bad, the Max Bench Press contest (3 Attempts) or the Max Weighted Pull Up contest (3 Attempts), you can still come by with the family, take part in supporting the cause, enjoy the food, drink, raffles, and silent auction. If you are simply not here, please donate anyhow! The link is on our homepage and it’s easy as 3-2-1!

We will see you all on June 24th!!!!


Friday/Saturday Schedule

In light of the need for set up for Fight 4 Life, CFC will only be running a 615 AM and 10 AM class on Friday 6/23. There will be no PM classes!

CFC will be closed for regular classes on 6/24 for Fight 4 Life! Be there!


Mobility Class

Mob Class tonight with Coach Nic at 530 PM!! Get there and remove your kinkyness!!!

Coach Nic is unable to run class this evening due to unforeseen circumstances. Mobility Class is canceled!! Regular class at 530 PM.


Fight 4 Life Event parking – Please park in the designated areas (green) this Saturday, 6/24/17!

 

WOD 6/21/17

METCON

20m EMOM

A) 150m Row
B) 7 Push Press (95/65)
20 Double Unders

ADVANCED

20m EMOM

A) 150m Row
B) 7 Push Press (135/95)
30 Double Unders


Fight 4 Life

We are in the homestretch for a good time and better cause! We still need more registrants, so don’t delay so you don’t get stuck in the later heats! Even if you can’t take part in Fight Gone Bad, the Max Bench Press contest (3 Attempts) or the Max Weighted Pull Up contest (3 Attempts), you can still come by with the family, take part in supporting the cause, enjoy the food, drink, raffles, and silent auction. If you are simply not here, please donate anyhow! The link is on our homepage and it’s easy as 3-2-1!

We will see you all on June 24th!!!!


Friday/Saturday Schedule

In light of the need for set up for Fight 4 Life, CFC will only be running a 615 AM and 10 AM class on Friday 6/23. There will be no PM classes!

CFC will be closed for regular classes on 6/24 for Fight 4 Life! Be there!


Mobility Class

Mob Class this Thursday with Coach Nic at 530 PM!! Get there and remove your kinkyness!!!


 

WOD 6/20/17

OLYMPIC WEIGHTLIFTING

10m EMOM

Hang Power Clean
Hang Power Clean & Jerk

METCON

12m AMRAP

200m Run
15 Box Jumps
15 Push Ups

ADVANCED

12m AMRAP

200m Run
15 Burpee Box Jumps
15 Ring Dips


Fight 4 Life

We are in the homestretch for a good time and better cause! We still need more registrants, so don’t delay so you don’t get stuck in the later heats! Even if you can’t take part in Fight Gone Bad, the Max Bench Press contest (3 Attempts) or the Max Weighted Pull Up contest (3 Attempts), you can still come by with the family, take part in supporting the cause, enjoy the food, drink, raffles, and silent auction. If you are simply not here, please donate anyhow! The link is on our homepage and it’s easy as 3-2-1!

We will see you all on June 24th!!!!


Friday/Saturday Schedule

In light of the need for set up for Fight 4 Life, CFC will only be running a 615 AM and 10 AM class on Friday 6/23. There will be no PM classes!

CFC will be closed for regular classes on 6/24 for Fight 4 Life! Be there!


Mobility Class

Mob Class this Thursday with Coach Nic at 530 PM!! Get there and remove your kinkyness!!!


 

WOD 6/19/17

METCON

500m Row
20 Front Squats (115/85)
20 Pull Ups
400m Run
15 Front Squats
15 Pull Ups
1000m Row
10 Front Squats
10 Pull Ups
800m Run
5 Front Squats
5 Pull Ups

ADVANCED

500m Row
20 Front Squats (155/115)
20 Pull Ups (CTB)
400m Run
15 Front Squats
15 Pull Ups
1000m Row
10 Front Squats
10 Pull Ups
800m Run
5 Front Squats
5 Pull Ups


Fight 4 Life

We are in the homestretch for a good time and better cause! We still need more registrants, so don’t delay so you don’t get stuck in the later heats! Even if you can’t take part in Fight Gone Bad, the Max Bench Press contest (3 Attempts) or the Max Weighted Pull Up contest (3 Attempts), you can still come by with the family, take part in supporting the cause, enjoy the food, drink, raffles, and silent auction. If you are simply not here, please donate anyhow! The link is on our homepage and it’s easy as 3-2-1!

We will see you all on June 24th!!!!


Friday/Saturday Schedule

In light of the need for set up for Fight 4 Life, CFC will only be running a 615 AM and 10 AM class on Friday 6/23. There will be no PM classes!

CFC will be closed for regular classes on 6/24 for Fight 4 Life! Be there!


Mobility Class

Mob Class this Thursday with Coach Nic at 530 PM!! Get there and remove your kinkyness!!!


 

WOD 6/17/17

PRE CLASS WARM UP

800m Jog -or- 1000m Row

METCON

20 DB Snatch (35/25) – per side
20 Box Jumps
200m Run
15 DB Snatch
15 Box Jumps
400m Run
10 DB Snatch
10 Box Jumps
800m Run

ADVANCED

20 DB Snatch (55/35) – per side
20 Box Jumps
200m Run
15 DB Snatch
15 Box Jumps
400m Run
10 DB Snatch
10 Box Jumps
800m Run

POST CLASS

200 Flutter Kicks


Fight 4 Life Event

We are one week out from our Fight 4 Life Fundraiser! This will be an incredible event for an incredible cause, but we still need your support! We are still looking to gain about 50 participants to top last year’s donation numbers! Please, even if you can’t or don’t want to take part in the event, at least donate to the cause through our link on the main page of our website!

We really want to see more cops, firefighters, and EMT’s take part in this event, since this is whole event is just for them!

Also, please spread the word to your friends and family about the fact they can take part or donate, and bring them down to CFC on 6/24/17 for the event and enjoy the day!

We are in the home stretch – let’s knock this out of the park!

WOD 6/16/17

PRE CLASS WARM UP

3 Rounds

200m Row
10 Stiff Leg DL (45/35)
10 Front Squats (45/35)

STRENGTH

Deadlift – 3×8
– Small Increase
– Sets Across

METCON

20m EMOM

A)  10 Single Arm DB Thrusters (35/25) – 5/side
10 DB Lunges
B)   7 Pull Ups

ADVANCED

20m EMOM

A)  10 Single Arm DB Thrusters (55/35) – 5/side
10 Overhead DB Lunges
B)   7 Pull Ups

POST CLASS

Coach Led Banded Stretching


Fight 4 Life Event

We are just under two weeks out from our Fight 4 Life Fundraiser! This will be an incredible event for an incredible cause, but we still need your support! We are still looking to gain about 50 participants to top last year’s donation numbers! Please, even if you can’t or don’t want to take part in the event, at least donate to the cause through our link on the main page of our website!

We really want to see more cops, firefighters, and EMT’s take part in this event, since this is whole event is just for them!

Also, please spread the word to your friends and family about the fact they can take part or donate, and bring them down to CFC on 6/24/17 for the event and enjoy the day!

We are in the home stretch – let’s knock this out of the park!


 

Coach Gina – One of our 615 AM class coaches kicking ass in the daylight hours!

WOD 6/15/17

PRE CLASS WARM UP

1000m Row
20 Push Press (45/35)
10 Deadlifts (45/35)

OLYMPIC WEIGHTLIFTING

10m EMOM

1 Clean & Jerk (heavy)

METCON

1000m Row
50 Push Ups
100 Sit Ups

ADVANCED

1000m Row
50 Ring Dips
100 Toes to Bar -or- GHD Sit Ups

POST CLASS

2m L Hang or L Sit

** Scale with knee tuck hold **


Fight 4 Life Event

We are just under two weeks out from our Fight 4 Life Fundraiser! This will be an incredible event for an incredible cause, but we still need your support! We are still looking to gain about 50 participants to top last year’s donation numbers! Please, even if you can’t or don’t want to take part in the event, at least donate to the cause through our link on the main page of our website!

We really want to see more cops, firefighters, and EMT’s take part in this event, since this is whole event is just for them!

Also, please spread the word to your friends and family about the fact they can take part or donate, and bring them down to CFC on 6/24/17 for the event and enjoy the day!

We are in the home stretch – let’s knock this out of the park!


 

Monday mornings class getting after the death WOD!

WOD 6/14/17

PRE CLASS WARM UP

500m Row
15 Push Ups
10 Inch Worms
10 Pull Ups

STRENGTH

Push Press – 3×8
– Small Increase
– Sets Across

METCON

6 Rounds

5 Manmakers (35/25)
10 Wallball (20/14)
200m Run

ADVANCED

6 Rounds

5 Manmakers (55/35)
10 Wallball (30/20)
200m Run

POST CLASS

100 Hip drop/raise side planks
Accumulate 2m quad Stretch/side
Accumulate 1m hip flexor stretch/side


Fight 4 Life Event

We are just under two weeks out from our Fight 4 Life Fundraiser! This will be an incredible event for an incredible cause, but we still need your support! We are still looking to gain about 50 participants to top last year’s donation numbers! Please, even if you can’t or don’t want to take part in the event, at least donate to the cause through our link on the main page of our website!

We really want to see more cops, firefighters, and EMT’s take part in this event, since this is whole event is just for them!

Also, please spread the word to your friends and family about the fact they can take part or donate, and bring them down to CFC on 6/24/17 for the event and enjoy the day!

We are in the home stretch – let’s knock this out of the park!


 

Coach Darby – Never underestimate a guy who can coach and roll around on a hoverboard…..

WOD 6/13/17

PRE CLASS WARM UP

1000m Row
20 Push Press (45/35)
10 Deadlifts (45/35)

OLYMPIC WEIGHTLIFTING

8m EMOM

1 Snatch (Heavy)

METCON

12m AMRAP

10 Deadlifts (185/135)
20 Double Unders
200m Run

ADVANCED

12m AMRAP

10 Deadlifts (225/155)
20 Double Unders
200m Run

POST CLASS

2m L Hang or L Sit

** Scale with knee tuck hold **


Fight 4 Life Event

We are just under two weeks out from our Fight 4 Life Fundraiser! This will be an incredible event for an incredible cause, but we still need your support! We are still looking to gain about 50 participants to top last year’s donation numbers! Please, even if you can’t or don’t want to take part in the event, at least donate to the cause through our link on the main page of our website!

We really want to see more cops, firefighters, and EMT’s take part in this event, since this is whole event is just for them!

Also, please spread the word to your friends and family about the fact they can take part or donate, and bring them down to CFC on 6/24/17 for the event and enjoy the day!

We are in the home stretch – let’s knock this out of the park!


Pure carnage….. this was pretty much the typical scene for all of Monday’s classes… nice work to all our CFC peeps for surviving that one!