Apr.30.15

Goodbye APRIL….  Hello May! Don’t forget to SIGN Up for our Summer Six Pack Challenge! Starts Monday and make sure to get ur pics and Mesurments in by Wednesday’s health clinic. (We will have a booth taking Mesurments) Ask for a athlete Measurement sheet today:).

MOB WOD:

 

CF WOD:

Squat Clean

5 reps@ 75%

4@80%

2@85%

1@ 90%1rm

Then….

2 rounds: (16 min limit)

400 m run 

 20 reps power snatch (115, 75, wt to get 15 UB) 

200m shuttle sprint  

20 reps Cluster (115,75)





Apr.28.15

CFC Stickers are IN! Rep your Box with our logo stickers 🙂 if you put it on your car you get Burpee free passes!! 😉 lol

 MOB WOD:

 

CF WOD:

Bear Complex

5 Rounds, increasing wt to see how heavy you can go.  5 reps each round, rest as needed between rounds

*1 reps= power clean, front squat, push press to back rack, back squat, push press to front rack, ground.

Then…  FT: 20 Hang Clean (95/65) 20 Weighted Box Step-Up(45/25) 20 hand release Push up 20 burpees





Apr.27.15

Hope everyone had a great weekend!! We had a great time at our Sports Preformance Coaches Clinic and got lots of information to bring back:).

Mobility WOD:

 

CF WOD:

Back Squat

4 reps @80%1RM

3 reps @85%1RM

2 reps @90%1RM

1 rep @ 92%1RM

then….

Triple Tabata:

Deadlift (70%1RM, wt to get 10 in 20 secs)

Med Ball Sit-ups

Shoulder to Overhead (125/75, wt to get 12+ in 20 sec) Take from the ground

Apr.24.15

Today is our PROMOTION @6:30pm . Promoting athletes make sure to makeup your testing before tonight & pay for your level shirt. See you all Tonight! Passing athletes will be listed on Cork Board. 

CF WOD:

Skill Work:

*Take 15 minutes to work on Hand Stands or Hand Stand Walks

*Take 15 minutes to work on “Your choice of Movement”

Then….

15 Min AMRAP:

15 Thrusters (115, 75#, wt to get get 15-20 UnBroken)

30 reps Walking Lunges

200m Run





Apr.23.15

FYI athletes!! Gym will be CLOSED this Saturday due to a coaches seminar in Palo Alto, sorry for inconvenience!

CF WOD: Squat Snatch Powwow 4 reps @75%1RM 3 reps @80%1RM 2 reps @85%1RM 1 rep @90%1RM

then:

Buy In: 50 reps Double Unders (2:1 singles)

9/15/21/15/9 rep set :

Chest to Bar Pull-ups

Overhead Squats (165/115, weight to get 8-12 UnBrkn)

Bar Facing Burpees w/lateral Jump

Cash out: 50 reps Double Unders

MOBILITY WOD VIDEO:

http://youtu.be/tJoTVVZadUs





Apr.22.15

Promotion ceremony is this Friday at 6:30 PM. Come support the athletes that are promoting to the First level with light refreshments and our BIG six pack summer health challenge details!!

CF WOD:

Bench Press 1RM

1x1x1x1x1x1x1

Then….

For time

Row 1000m

20x Clean & jerk (155#/105#)

30x push-ups

Run 400m

30x KB swings (53#/36#)

20x Burpees

10x Barbell Roll-outs