Front Squat 3-3-3-3-3

Rest as needed between sets.


Complete as many rounds as possible in 12 mins of:

1 Power Clean, 185/135 lbs

1 Hang Squat Clean, 185/135 lbs

1 Squat Clean, 185/135 lbs

1 Front Squat, 185/135 lbs

*Goal: 10+ rounds


Reminder SUMMER Schedule starts today! There will be No 7:30pm Classes. Please Download our CFC APP: (to stay updated)



For time:
30 Burpee Pull-up’s

30 Power Cleans, 155/105 lbs

*Goal: sub 15 min


For time:

weighted Carry, 40/30 lbs, 800 m

Run, 400 m

weighted Carry, 60/40 lbs, 400 m

Run, 200 m

weighted Carry, 80/60 lbs, 200 m


Those athletes who are unable to attend our Big Sur hike, make sure to sign up for Chowchilla “Heros 4 Life” 5K/10K race this Saturday ! 

*There will be a sign-up booth outside of our box on Friday ! So come by and sign up & represent CFC:)!


2 rounds for time of:

Row, 1000 m

20 Clean & Jerks, 135/95 lbs

*Goal: sub 14 min


For time:

75 Thrusters, 95/65 lbs

*Each time you drop the bar do 5 burpees.

*Goal: sub 8 min


Reminder On-Ramp will be 8:30am/ 5:30pm M/T/TH/F for two weeks. Note that if you choose to come at that time you will have to complete the OnRamp workout as equipment and space is limited and we do not want any distractions during class. Sorry for any inconvenience. 

It’s officially summer… Which means our schedule for classes will change starting next week .

*Please stay updated with our app and on our website.*

Starting next week during summer, there will be no 7:30 PM classes. We Plan our summer schedule around attendance of class times. Thank you and we will see you at the box!


For Time:

5 Turkish get ups (g/y)

25 MB Sit-ups

50 Double Unders

4 Turkish get ups

20 MB Sit-ups

40 Double Unders

3 Turkish get ups

15 MB Sit-ups

30 Double Unders

2 Turkish get ups

10 MBSit-ups

20 Double Unders

1 Turkish get up

5 MB Sit-ups

10 Double Unders

*Goal: sub 15 min


FIRST DAY OF SUMMER !! CFC introduces there SummerFit program starting today 9:30am!



1 Snatch, 85% 1RM

Every 45 secs for 3:45.


For time:

21 Squat Cleans, 135/95 lbs

21 Bar Muscle-ups

Prowler Push, pick load, 50 m

15 Squat Cleans, 135/95 lbs

15 Bar Muscle-ups

Prowler Push, pick load, 50 m

9 Squat Cleans, 135/95 lbs

9 Bar Muscle-ups

Prowler Push, pick load, 50 m