Recovery WOD

RECOVERY WOD– recover from all of that FOOOOOOOOD and most likely alcohol. Come sweat it out at the gym @ either 4:30PM or 6:30PM. 

Active recovery!

CF WOD:

“Chipper”
800m run
11 Power Snatches (75/55)
28 Weighted Lunges (front rack)
20 Med Ball Sit-ups
14 Strict Pull-ups
400m run

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Thanksgiving

First things first! HAPPY THANKSGIVING…. We here at CFC are definitely great of the community that surrounds us and the athletes we have beside us! We thanks you for all your support and wish you a great Thanksgiving. Before you dig into your Feasts….. Come get your WOD in!!!!! Class @ 8:00AM ONLY

Tomorrow’s class: RECOVERY WOD – 4:30pm & 6:30pm

 

Cf WOD:

Team HERO WOD

Whitten

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Whitten” (TEAM)

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

*note- WOD might change if there are too many athletes attending Wod , due to equipment shortage …just let tin you know 😉

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Nov.26.17

Thank you to everyone who came out to our grand opening last night. We are truly grateful for all of your support and couldn’t ask for any better athletes !!!!
And…. The Holiday Season Begins. Limited class schedule starts tomorrow. Todays Class is normal schedule 12:00noon & 6:30PM!

Bring CANNED FOODS for donation to Chowchilla Valley Harvest “Food Pantry” for those in need. 

Tomorrow class WOD 8:00am only!!

 

CF WOD:

Strength:
Power Snatch

8 @ 40%

5 @50%

5@60%

3@70%

3@80%

Then…

Max Distance Run (10 Min)
400m incrementsIMG_3665.JPG

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GRAND OPENING

GRAND OPENING Ribbon Cutting today @ 5:30 Sharp! We hope to see you all there. There will be light refreshments and finger foods, so stop by and celebrate new beggings with us, CFC couldn’t do it without you. *5:30-7:30 classes canceled for event.

Thanksgiving Week Schedule:
11/27- 8:00am class only
11/28- 4:30pm & 6:30pm only
11/29- Park Wod 9:00am only (no open gym)

 

CF WOD:

Fran:
21-15-9
Thrusters (95/65)
Pull-upsIMG_3620.JPGIMG_3616.PNG

Nov.24.14

Weigh In & measurements being take today & tomorrow morning ONLY! Too help us out, you are able to take measurements at home but not weight! Winner Announced Tomrrow at GRAND OPENING. Grand Opening events start at 5:30 sharp!

*** Also Bring Canned Foods 11/24-11/26 for Thanksgiving Donations to those in need in our own community.

See you at the Box

FYI We are still testing!!;)

CF WOD:

Strength:
Back Squat 1 RM

For Time:
Row 1K

Tabata:
KB
Burpees

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Nov.22.14

Happy Saturday! Come get your WOD in before your eventful weekends.

-Also we wanted to Remind everyone that we have Open Gym everyday, so check our schedule to see when you can come in and work on a skill or strength! Tomorrows open gym is from 10am-11am.

11/22 CF WOD:

Team WOD:
200M Farmer Carry (G/Y)
100 Burpee Box Jumps
200M Farmer Carry
100 DU-*300 singles
200M Farmer Carry
100 Sit-ups

*teams of 2 , movements are split between each team mate.IMG_3584.JPG

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