Goodbye JULY

JULY PR’s filled the board up! So proud of you all. Keep up your hard work and dedication to your health/fitness.

August is going to be a Great Month I can feel it…. literally the HEAT. Just because its hot doesn’t mean skip a WOD, it means you will sweat more which is an awesome thing!!!



3 Rounds (FT):

400m Run

12 Burpees

21 Box Jumps (24/20)




Tomorrow is our CFC promotion night at 6:30 PM right after yoga make sure to come and support your fellow athletes!!


A. 1RM Squat Snatch


B.For time: 10 min limit

20 reps V-up Sit Ups

5 Strict Pull-ups

10 reps Cleans (165/115, wt to get 12-15 UB)

15 reps V-up Sit Ups

3 Strict Pull-ups

10 reps Clean (185/125, wt to get 7-11 UB)

10 reps V-Up Sit Ups

1 Strict Pull-up

10 reps Cleans (205/135, wt to get 4-8 UB)



Happy Monday Athletes! Remember Monday is what set’s up your week for success. GET YOUR WOD IN! 🙂

Make sure to finish your testing! * Wednesday 29th at 6:30pm will be our CFC Promotion Ceremony. no 6:30pm class



21 Thrusters, 95/65

21 KBS (g/y)

400m Run

15 Thrusters, 95/65

15 KBS

400m Run

9 Thrusters, 95/65


400m Run




*Make sure to finish your testing before Wednesday next week as our ceremony will be at 6:30 PM on the 29th. 

Coaches Note: A few things the coaches are noticing lately. When it comes to Olympic lifting these movements are not something that we’re going to master overnight it takes focus and dedication to each movement to get it right. We have to be aware of our body and concentrate so that we don’t hurt ourselves. There is a difference between completing the WOD first and doing it correctly .

We as coaches are finding that athletes lately are trying to move too quickly and performing the movement improperly , and not thinking about the movement itself and just acting on speed instead.

So that being said we ask you to take time to slow down and think about the movement and really listen to your coach so you know exactly what’s being done. As a CFC athlete please don’t hesitate to ask questions to perfect your form! We WANT to help:) 

“A slower time with perfect form is better than a fast time with horrible form.” 


Clean Complex

8min EMOM:

High Hang Clean+ Hang Squat Clean+Power Clean

(145/115, 70%1RM, must do this touch and go)


3 Rounds for Time: (15 min limit)

20 reps Burpees to target w 2 hands

15  reps Box Jumps (24/20)

10 reps Turkish Get-ups

2reps Muscle Ups (5 Chest to Bar Pullups)




Deadlift Work:

3×3 @/3×3@/3+@


For Time: (18 min limit)

Buy in: 20 Wall Balls (20/15#@10′)

5 Rounds:

1 rep Power Snatch (105/85#, 75%1RM Snatch, wt to get 2-4 UB)

2 reps Overhead Squat

3 reps Squat Snatch

4 Pistols 

5 Ring Dips

** Weights on bar MUST ALL BE THE SAME WEIGHT!

Cash Out: 20 reps Wall Balls (20/15#@10′)



See “CFC Community” Tab For our Spartan Race adventure photos!

Make sure to sign up for the next Spartan! Nov,7th in Sacramento!  


Bench work:

3 Rounds:

5 reps @75%

3 reps @85%

2 reps @90%

*rest as needed between sets and round but no more than 2 minutes


For Time: (15 min limit)

10-9-8-7-6-5-4-3-2-1 reps

Push Press (115/75#, wt to get 12-15UB)

100m Run (in between ea set)



This is the Start of our Superbowl 😉 the CrossFit Games officially Starts today and will go through the 26th. Make sure to catch it Live on ESPN !!!



Front Squat

7-5-3-3-1-1-1 reps

*Find a working 1RM 


For Time:

200m Run

20 reps Alt DB Snatch (75#, 50#, wt to get 10-15 UB)

400m Run

30 reps Alt DB Snatch

.800m Run

40 reps Alt DB Snatch