MEMORIAL Day 2016

First off Happy Memorial Day, we hope to see you all at the Box for an awesome hero workout at 10am! All other classes are cancelled to observe this day. We will be having brunch at The Final round after WOD.

Second, we would like to shoutout to those who competed yesterday in the Barbell Rodeo 16.2 ! Awesome job and way to Represent our CFC family!:)

  
2015_murph

Bring a Friend or family member to complete this WOD with you! We are honoring those who have fallen for our country with a Hero WOD of a fallen solider :

In Memory of Navy Lt. Michael McGreevy who was killed in Afghanistan June,2005.

MURPH Hero WOD:

Memorial-Murph-Day

May.27.16

*Sunday MAy 29th – Come support some of your coaches and fellow CrossFitters at the “Barbell Rodeo 16.2” in Patterson at Stampede CrossFit! Good Luck to everyone competing :)!! Location : 1700 Keystone Pacific Parkway, Patterson, CA 95363

*Monday May 3oth will be our MEMORIAL Day WOD!… Yes we are completing MURPH hero WOD. 🙂 Stay updated as classes will be on a Limited schedule: 6:30am/3:00 open/6:30pm. Bring a friend or family member free of Charge!!

 

CF WOD:

For time:

15 Power cleans, 135/95 lbs

20 Calories Row

15 Front Squats, 135/95 lbs

20 Row Calories

15 Back Squats, 135/95 lbs

20 Calories Row

*Goal: Sub 8 min

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OR

RANDY (For Testers)

  

May.26.16

CF WOD:

 Push Press 

3x3x3x3x3

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OR

Tabata Squat (if testing)

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3 rounds for time of:

Run, 400 m

Double Kettlebell Overhead Carry, 53/35 lbs, 50 m

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OR

“Weighlifting Section” (if testing)

& For Time: 1000m Row 

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EXTRA: Accumulate 20 HSPU or a hard progression to achieve 20 total HSPU

  

May.25.16

CF WOD:

A.) 10 AMRAP:

Run, 1 mi

Max reps Clean & Jerk in remaining time, 155/105 lbs

*Goal: Get to the bar with atleast 1 min to do clean and jerks-(If you do not make it back before 10 min mark , you must complete 1min of max  C&J for a total.

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-OR-(if testing)

For Time: 1 MILE Run

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B.) Each for time:

Row: 3x 1000 m

*Rest 3 mins between efforts.

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OR

JACKIE (for testers)

  

May.23.16

TESTING Athletes please attend one of the Following classes:
7:30am open/3:00pm Open/ 7:30pm
*theses classes will be normal classes with Level testing Curriculum. Non-Testing athletes are able to attend these classes but just note that coach will be judging and testing athletes.

 

CF WOD:

Snatch Grip Deadlift 3-3-3

Rest as needed between sets.

90% of 1RM snatch or higher

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8 rounds, 20 secs per station, of:

Strict Pull-up

Rest 10 secs

Double Under

Rest 10 secs

Kettlebell Swing, 70/53 lbs

Rest 10 secs

Double Under

Rest 10 secs