CFC BBQ Tonight

BBQ will start at 6:00pm-7pm , Feel Free to bring a Appetizer & Drink of choice!

Todays Schedule:


3:00pm Open Gym

4:30 CF Class

5:30pm YOGA


No strength class tonight . Sorry for inconvenience. 



3x800m (1 min rest between each)

Every minute, on the minute, for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 5 Power Cleans

(use the heaviest weight you believe you can successfully handle – note weight used)






  We are truly greatful for everyone’s support this past year, and  the great community that has come together and built our CFC family! 

We couldn’t do it without you , we are truly amazed each and every day by you all and the hard work you put in daily to be strong and healthy CrossFitters!
Can’t believe it’s been a year ….. Now here to many more👍💪🍻
CFC Year 1 WOD:

Day 7: * do you remember when you first we started? ( OnRamp) go back and look at your score- day 7. 


KB Swings

Wall Balls


Roxanne or Sally-up



We have reviewed and dually noted all of your GYM EVALUATIONS! We appreciate all of you for taking the time to give us your feed back. We want to make your experience here the best possible! We have taken note and hopefully will fulfill a lot of the wants and needs. Please note as we only have two trainers we are unable to add any classes without take another out. We hope to be able to add more classes on wed or saturdays, soon.

Thanks for all your support!!


Sep.29th – CFC is  1 YEAR old

Sep.30th- BBQ anniversary celebration@6pm -after yoga!

Oct.3- BARBELL Rodeo in Los Banos- come support you fellow athletes who are competing.

***Those of you that are wanting to help and volunteer at the competition this Saturday please let me know by Wednesday! We would greatly appreciate it 


Bench Press

5reps@ 75-%

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

1 rep @ 93-95%

Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Strict Supinated-Grip Pull-Ups

Rest 90 seconds



Tonight CFC will be at the Oktober Beer fest at the fairgrounds @6pm, come out and say hi!!

Todays WOD will be Competition style! Preparing for next weeks CF comp.


4-man team



Event 1:

* ea athlete completes 1 round
4 Rounds
15 Toes above Hip / Toes to Bar
20′ Front Rack Lunges
5 Ground to Overhead
20′ Front Rack Lunges
45, 75, 105, 135

Description: Complete toes to bar, load weight, front rack lunge to mat, complete ground to overhead, front rack lunge to rig. Complete 3 additional rounds increasing weight each round. (Teams: Each teammate completes 1 round)

Score=Total Time


Event 2:

800m Row
50 Box Jumps (24) – step ups allowed
100 Double Unders ~300 singles allowed
100 Double Unders ~150 singles allowed
50 Box Jumps (24) – step ups allowed
800m Row

Description: (Teams: Working in teams of two complete half of the workout. Once complete, remaining two teammates complete workout in reverse order. Reps may be split as desired)

Score=Total Time



Happy Monday!

Announcement of the week:

  • Oktober Beer Fest this saturday @6pm – Come help or visit our booth!!

Congrats to April laird for completing CF Level 1 course. We have a new trainer at CFC! You all will start seeing her  more and more teaching classes. 



Push Press 1rm


3 Rounds for time: (16 min limit)

400m Run with Bumper (45/25#)

20 reps Squats w Bumper

10 reps Burpee Ground to Overhead w Bumper



In teams of two, only one is working at a time.

Collect as many points as possible in 25min:

Chose a weight of your choice, stick to that weight the entire 25min.

Deadlift: 1 Point

Backsquat: 2 Points

Frontsquat: 3 Points

Clean: 4 Points

Clean&Jerk: 6 Points

Snatch: 8 Points

Score: Total Reps & Weight