June.30.16

CF WOD:

Front Squat 3-3-3-3-3

Rest as needed between sets.

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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

June.27.16

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

https://itunes.apple.com/us/app/cf-chowchilla/id1123086426?ls=1&mt=8

https://play.google.com/store/apps/details?id=com.fitnessmobileapps.cfchowchilla&hl=en

For time:
30 Burpee Pull-up’s

30 Power Cleans, 155/105 lbs

*Goal: sub 15 min

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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

June.23.16

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:)!

CF WOD:

2 rounds for time of:

Row, 1000 m

20 Clean & Jerks, 135/95 lbs

*Goal: sub 14 min

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For time:

75 Thrusters, 95/65 lbs

*Each time you drop the bar do 5 burpees.

*Goal: sub 8 min