Goodbye AUGUST

Goodbye August….. and hello September! I don’t know about you but I am ready for Fall! Bring on the cooler weather… hopefully.

On-ramp starts TODAY! 6:30am – 5:30pm Classes are now dedicated to OnRamp!

Check Out our paddle boarding trip photos- click on CFC community tab. 

  
 Last AUGUST CF WOD:

Bench Press work

Then….

6 Rounds: ( 18cap)

3 sets of Cindy

1 squat snatch (105/75) 85%1rm

 

Paddle Boarding!

We will see everyone in SHAVER! 🙂

11AM @ Shaver Lake Marina (at camp Edison off of Hwy 168)

BRING: Swim Suit/Extra Clothes/Snacks/ Money for food and Paddle Boards ($15 hr)

  • Please make sure to get direction to Marina ahead of time as phone service may be lost as you start to get into shaver.

See you guys soon!!

Aug.28.15

Attention! 6:30pm & 7:30pm classes today are canceled … Due to conflicted coaches schedules. We apologize for any incovience this has caused. 

Sat-Tomorrow there will be no Class as CFC will be at Shaver Lake for Paddle Boarding! 

Those of you who are going we will be meeting at the Shaver Lake Marina @ 9am Staurday morning , please contact us if a ride is needed. 

CF WOD:

Max: (15min)

Box Jump

Double Unders

then…

10 min Cap:

Run 800m

30 Box Jumps (61/51cm)

max reps Wallball Shots (9/6kg)

*Score: Box Jumps + Wallballs

  

Aug.25.15

CF WOD:

Handstand Work

*15 min to work on Static Handstand Holds on wall, Freestanding Static HSs, HS Walking

then…

12 min AMRAP:

6 reps Muscle Ups (6 BMUs, or 12 Chest to Bar Pull-ups)

12 reps Man Makers (Weight to get 8-12reps without stopping)

   
 

Aug.24.15

Happy Monday , may your monday be short , your Coffee be strong, and your Squats be low!

MOBILITY:

CF WOD:

BIG Bear Complex

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

*1 rep=1 power clean, 1 front squat, 1 press (lock out and put to back of neck), back squat, 1 press (lock out and bring to the front)

THEN…

Double Tabata  (8 min)

Push Press (135/95#, wt to get 15-18 UB)

Crunchy Frog